How to Do a Chest Lift in Pilates

The chest lift is a basic beginner's Pilates pose that is similar to crunches.

Things You'll Need

  • Fitness mat
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Instructions

    • 1

      Lie flat on your back. Bend your knees and keep your feet flat on the mat.

    • 2

      Bend your elbow and clasp your palms behind your neck. Engage your abdominals by pulling your navel to your spine; lift your neck and shoulders off the mat while keeping your stomach, hips and lower back glued to it.

    • 3

      Exhale slowly and keep the abdominals engaged as you lower yourself back to the mat, one vertebra at a time.

    • 4

      Release your abdominals to relax with a neutral spine.

    • 5

      Repeat five to 10 times.

Tips & Warnings

  • Keep your tailbone and hips on the mat throughout the exercise.

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