How to Do a Chest Lift in Pilates

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

Difficulty: Moderate

Instructions

Things You'll Need:

• Fitness mat

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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