Crab
- Pro
- Advanced
- Pilates
Crab has you sit with ankles crossed and feet held, curling into a tight ball to roll back onto your shoulders, then forward onto your knees with your crown toward the mat. It trains the abs and lower back by controlling the roll rather than momentum. Advanced exercisers use it as a warmup, cooldown or recovery flow, for reps.
- Muscles
- Abs, Lower back
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Sit with your ankles crossed and hold your feet.
- Roll back onto your shoulders in a tight ball.
- Roll forward up onto your knees, crown toward the mat.
- Roll back again, keeping the ball shape.
Form cues
- Tuck your chin toward your chest through the whole roll.
- Exhale as you roll back into the ball.
- Use your abs to start each roll, not a swing.
Common mistakes
- Roll lands on the neck instead of the shoulders. Tuck your chin and stop the roll on your shoulders.
- Legs fly open and the ball shape loosens. Hold your feet firmly and keep the ball tight.
- Momentum swings the body instead of the abs. Initiate every roll from your abs, not a swing.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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