Crab

Category:	Matwork
Share on:	Share Tweet Linked In

Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Balance, Strengthen, Stretch, Inversion, Seated & Floor
Anatomy:	Arms & Shoulders, Biceps & Triceps, Core, Lower Back, Middle Back, Neck, Psoas, Wrists & Arms, Upper Back
Chakras:	Solar Plexus Centre, Heart Centre, Throat Centre
Therapy:	Back Pain, Confidence Building, Indigestion, Sciatica, Leg Congestion, Varicose Veins
Drishti:	Up
Dosha:	Pitta, Kapha

Sit with legs crossed. Core engaged. Hold onto feet without losing upright posture. Tilt pelvis. Roll sit bones under with a posterior pelvic tilt. Roll back maintaining this shape and leg position. Go no further than tops of shoulders. Keep heels pressed towards backs of legs. Return to balance position without feet touching floor.

Spinal mobility. Strengthens core, rectus abdominus, obliques.

A) Grasp the feet from underneath, and also on top of the feet. Alternate between both. B) Add a leg extension at the top of the rollback. C) Seal Pilates Exercise. D) Bicycle Pilates Exercise. E) Rolling Back Pilates Exercise. F) Roll Over Pilates Exercise.

Neck and spine injuries.

Click here for lots of FREE downloadable Yoga lesson plans.

Click here for lots of FREE downloadable Pilates lesson plans.

How To Teach Crab Joseph Pilates Exercise

[br]

Position: 31 of 34
Previous Position: Seal Exercise
Next Position: Rocking Exercise
Also Known As: n/a
Category: Pilates Matwork
Level: Advanced
Benefits: Spinal mobility. Strengthens core, rectus abdominous, and obliques.
Precautions: Neck injury.

[br]

The superpower of the Crab Pilates exercise is SPINAL MOBILITY. Crab provides movement in the thoracic spine which helps prevent kyphosis (rounded upper back) leading to complications with the back, neck and shoulders.

[br]

"You are only as young as your spine is flexible." - Joseph Pilates

[br]

6 Teaching Steps For Crab Pilates Exercise

[br]

Step 1: Sit
Sit with your legs crossed. Core engaged.

Step 2: Feet
Hold onto your feet without losing the upright posture.

Step 3: Roll Under
Tilt pelvis and roll sit bones under with a posterior pelvic tilt.

Step 4: Roll Back
Roll back maintaining this shape and leg position (Go no further than the tops of the shoulders).

Step 5: Heels
Keep heels pressed towards the backs of the legs.

Step 6: Return
Return to the balance position without feet touching the floor.

[br]

4 Top Teaching Tips For Crab Pilates Exercise

[br]

Tip 1: Keep Your Scoop
Keep scooping in and up.

Tip 2: Rhythm
Use rhythm (instead of momentum). Be slow and rhythmic.

Tip 3: Abs
Feel the deep abdominal muscles working.

Tip 4: Space
The space between your heels and your seat should not change.

[br]

8 Beginner Modifications For Crab Pilates Exercise

[br]

Beginner Modification 1: Seal
Seal Pilates Exercise

Beginner Modification 2: Bicycle
Bicycle Pilates Exercise

Beginner Modification 3: Rolling Back
Rolling Back Pilates Exercise

Beginner Modification 4: Roll Over
Roll Over Pilates Exercise

Beginner Modification 5: Roll Up
Roll Up Pilates Exercise

Beginner Modification 6: Hands
Try grasping the feet from underneath, and also on top of the feet. You can alternate between both to add a bit of change to the exercise.

Beginner Modification 7: Open Leg Rocker
Open Leg Rocker Pilates Exercise

Beginner Modification 8: Kneeling Crab
Kneeling Crab Pilates Exercise

[br]