Chest Lift

Chest lift is a Pilates exercise that strengthens the core muscles, especially the upper abdominal muscles, while improving posture. This exercise is a great alternative to traditional sit-ups as it reduces strain on the neck and lower back. It helps build core stability, which is important for daily activities and more advanced exercises in the Pilates repertoire.

Correct form and technique

How to perform a chest lift with the correct technique:

  1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
  2. Place your hands behind your head, with your elbows bent out to the side. Make sure the neck is in a neutral position.
  3. Inhale deeply, draw the navel in towards the spine, and exhale while lifting the head, neck and shoulders off the floor using the abdominal muscles.
  4. Keep your lower back flat against the floor, and avoid pulling on your head with your hands.
  5. Slowly lower your head and shoulders back to the floor and repeat.

Focus on controlled movement and avoid straining the neck by pulling the head forward.

Common errors

Here are some common mistakes to avoid:

  • Pulling the head: Many people use their hands to pull the head forward, which can lead to neck pain. Make sure to keep your neck in a neutral position.
  • Arch your lower back: Keep your lower back pressed against the floor to avoid straining your back.
  • For fast movement: Perform the exercise slowly and controlled to activate the abdominal muscles effectively.
Modifications and variations

Depending on your training level, you can adapt the chest lift as follows:

  • Beginner: If your neck hurts, you can use a small pillow under your head or a towel for support.
  • Advanced Variation: Lift your legs into a tabletop position to further challenge your core or add a Pilates ring for resistance.
  • Stability ball: Perform chest lifts on a stability ball to challenge balance and core muscles more.

Number of repetitions and sets

For maximum effect, aim for 2-3 sets of 10-15 repetitions . Focus on good technique and control for each repetition.

Breathing technique

Inhale as you prepare and exhale as you lift your head and shoulders off the floor. This will help activate the core muscles and provide a more controlled movement.

Back to blog