How to Do the Crab in Pilates Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Pilates Beginners How to Do the Crab in Pilates Proper Form, Variations, and Common Mistakes By Marguerite Ogle MS, RYT Marguerite Ogle MS, RYT Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. Learn about our editorial process Updated on March 05, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristin McGee, CPT Reviewed by Kristin McGee, CPT Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates and by the National Association of Sports Medicine. Learn about our Review Board Print Verywell / Ben Goldstein verywell / Ben Goldstein Targets: Abdominals Level: Advanced The crab is a Pilates mat exercise that requires total control from the core, giving you a great abdominal workout. Crab builds on other rolling exercises, which you should learn before attempting this move. Benefits The crab strengthens your abdominal muscles, including the obliques. It also provides a stretch to the lower back. Building a strong core is essential for good posture and overall fitness. Step-By-Step Instructions Sit up straight, bend your knees and cross your legs at the ankles. Bring your knees to your shoulders and grasp your feet with your hands. Keep your back and chest wide and shoulders down. Your knees will stay in the frame of your body through the exercise. Don't let them fall way out to the sides. Curl into a ball like you would for rolling like a ball: Head down, abs scooped in, tailbone curving up, long curved spine. Exhale to deepen your curl and get ready to roll. Inhale to roll back. Initiate and control the movement with a deepening scoop of the abs. Roll only to your shoulders. Do not go to your neck. Let go of your feet and switch the cross of the legs at the top of the movement. Grasp your feet again and continue. Exhale to roll forward. Stay curled and keep rolling forward up and over your legs. Inhale as your head comes to the mat. Exhale to roll back. Keep your breath flowing and repeat 6 times. Common Mistakes Maintain your form throughout the exercise and always keep your Pilates principles in mind, especially precision and control. In particular, watch out for these pitfalls, especially as you are rolling forward (steps 6 and 7). Losing Control of the Upper Abs Keep scooping in/up and rolling over your ankles will be easy. If your weight has dropped down, or you've lost your curve, it will hurt. Using Momentum Pay attention to the temptation to use momentum as you are rolling forward, or worse, to yank on your feet. Pulling your feet could hurt your back. Instead of momentum, use rhythm. Getting a slow, rhythmic flow going in this exercise will make it easier and help you feel the dynamic of the deep abdominal muscles working. Modifications and Variations In Joseph Pilates' book, "Return to Life Through Contrology," he shows the hands grasping the feet from underneath. However, in Rael Isakowitz's book, "Pilates," the hands are shown on top of the feet. Try them both. You may discover that you prefer one over the other, or you may alternate them for a bit of variety in your crab exercise. Do You Need a Modification Work up to crab by practicing other rolling exercises, such as rolling like a ball, open leg rocker, and seal. Once you feel comfortable doing these exercises, you can begin to work on crab. Are You up for a Challenge Some versions of crab include an extension of the legs at the top of the roll back (step 4). As your head comes to the mat (step 7 above), you can also do a small neck stretch. Safety and Precautions Crab is not appropriate for those with osteoporosis or osteopenia. If you have a back injury, be cautious and get help from a Pilates instructor or physical therapist. Try It Out Incorporate this move and similar ones into one of these popular workouts: Advanced Pilates Exercises on the Mat Pilates Flat Abdominals Series How to Do the Boomerang in Pilates By Marguerite Ogle MS, RYT Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Essential Exercises for a Classical Pilates Mat Workout 12 Pilates Exercises to Work Your Core in 15 Minutes How to the Pilates Seal Do the Open Leg Rocker Pilates Mat Exercise Like a Pro How to Do the Boomerang in Pilates How to Do the Pilates Roll Up Exercise With Perfect Form Learn to Safely Advance the Side Plank Exercise How to Do the Classic Pilates Rolling Like a Ball Move How to Do the Supported Roll Back Pilates at Exercise How to Do Pelvic Tilts for Back Pain Quick Pilates Workout Can Tone Your Body While on a Mat 7 Essential Hip Flexor Stretches Advanced Pilates Exercises on the Mat Practice Your C-Curve Ab Scoop for Pilates Build Your Pilates Skills With Pre-Teaser Exercises How to Do an Abdominal Crunch: Techniques, Benefits, Variations When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All