Crab
The Pilates crab: balanced on the sit bones in a tight ball with the legs crossed and the hands on the feet, roll back onto the shoulder blades and up to balance again.
How to do it
Setup
Balanced on the sit bones, knees drawn in, legs crossed at the shins, the hands holding the feet.
Steps
- Roll back along the rounded spine onto the shoulder blades, the feet going over the head.
- Roll forward again and find the balance on the sit bones.
- Keep the ball the same shape through every roll.
Common mistakes
Rolling onto the neck: stop on the shoulder blades. Opening out of the ball to come back up: keep the knees in and the back round. Thumping down on the way forward: control the return and pause in the balance.
Breathing
Inhale rolling back, exhale rolling up.
