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How To Teach Crab Joseph Pilates Exercise
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.
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.
“You are only as young as your spine is flexible.” – Joseph Pilates
6 Teaching Steps For Crab Pilates Exercise
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 UnderÂ
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.
4 Top Teaching Tips For Crab Pilates Exercise
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: SpaceÂ
The space between your heels and your seat should not change.
8 Beginner Modifications For Crab Pilates Exercise
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
1 Advanced Modification For Crab Pilates Exercise
Advanced Modification: Leg Extension
Add a leg extension at the top of the rollback.
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
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