How to Do a Chest Lift in Pilates

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By Margaret M
eHow Contributing Writer

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

Difficulty: Moderate

Instructions

Step 1

Lie flat on your back. Bend your knees and keep your feet flat on the mat.
Step 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.
Step 3

Exhale slowly and keep the abdominals engaged as you lower yourself back to the mat, one vertebra at a time.
Step 4

Release your abdominals to relax with a neutral spine.
Step 5

Repeat five to 10 times.