Exercise How To: Pilates Crunch

Muscles Worked: Abdominal muscles, back muscles.

Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you.

Action: Slowly lower your upper body to the ground without letting your heels come off the ground. Stop once your upper back touches the ground. Do not let your upper shoulders or your head touch the ground.

Raise your upper body back to the starting position without letting your heels come off the ground.

Muscles Worked

Abdominal MusclesLatissimus Dorsi Muscles

More Exercises Requiring No Equipment

Ab Twist
Back and Forth Lunges: Body Weight Only
Lunges: Body Weight Only
Push Ups: Body Weight Only
Squat with Calf Raise: Body Weight Only
Squats: Body Weight Only
Flutter Kicks
Glute Kickbacks
Jog in Place
Modified Pushup
Pilates Crunch with 45-Degree Hold
Planks
Side Seated Leg Lifts
Superman
Triceps Dips
Wall Sits

 

 

Tips for Pilates Crunch:

  1. Move your heels further away from your glutes to make the exercise easier.

  2. Move your heels closer to your glutes to make the exercise harder.

  3. Hold a weight against your chest to make the exercise harder.

Wish you could take these instructions with you to the gym? Download the cheat sheet! (PDF)