Chest Lift
A small curl of the head and shoulders off the mat, with the lower body still. It builds the abdominal strength you need for The Hundred and most other mat exercises.
Illustration. Kiki's own photos are coming soon.
What it works
- Rectus abdominis (front abdominal muscle)
- Deep abdominals
- Control of the head and neck
Starting position
Lie on your back with knees bent and feet flat, hip-width apart. Keep a small natural curve under your lower back (neutral). Rest your arms by your sides, or lace your fingers behind your head with elbows just in front of your ears.
How to do it
- Breathe in to prepare, and nod your chin slightly as if holding a small peach under it.
- Breathe out and curl your head, neck and shoulders off the mat until only the bottom tips of your shoulder blades are still on the mat.
- Keep your lower back where it started. Do not flatten it hard into the floor.
- Breathe in and hold the curl, keeping your gaze toward your knees.
- Breathe out and lower slowly, head last.
Breathing
Breathe in to prepare, out to curl up, in to hold, out to lower.
How many
5–10 slow reps
Teaching cues
- Let your ribs slide down toward your hips as you curl.
- Keep a gap the size of a fist between chin and chest.
- Your head is heavy in your hands; let your abdominals do the lifting.
Common mistakes
Make it easier
Keep your hands behind your head the whole time, and lift only your head and the tops of your shoulders.
Make it harder
At the top, reach your arms forward alongside your thighs and hold for three breaths before lowering.
Before you start
Osteoporosis or low bone density: this is a repeated forward bend of the spine, which UK osteoporosis guidance advises avoiding or modifying. Skip it unless your doctor or physical therapist has cleared it. Pregnant: ACOG notes that lying flat on your back for long stretches after about 20 weeks can lower blood flow back to the heart and drop blood pressure. Keep supine sets short, prop your upper body on pillows or a wedge, and stop if you feel dizzy or unwell. Ask your doctor or midwife what suits you. Neck pain: keep your hands behind your head and lift only slightly. Check with your doctor or physical therapist if you have a disc problem, recent abdominal surgery, or pain during the movement.
This page is general guidance for healthy adults, not medical advice. Stop if anything hurts, and check with your doctor or physical therapist if you have an injury, a medical condition, or are pregnant or postpartum.
Questions
Is the chest lift just a crunch?
It is close, but it is done slowly with the breath, the lower back stays still, and the curl stops while the bottom tips of your shoulder blades are still on the mat. The goal is control, not speed or height.
Why does my neck get tired?
This is common at first. Your neck is carrying weight your abdominals will learn to share. Support your head with your hands, keep the chin gap, and rest your head down between reps.
Try next
Sources
- Merrithew (STOTT PILATES) – Essential Mat Workout guide (PDF)
- Brooke-Wavell et al. 2022, "Strong, steady and straight": UK consensus on physical activity and exercise for osteoporosis (full text)
- ACOG Committee Opinion No. 804: Physical Activity and Exercise During Pregnancy and the Postpartum Period (2020)
Want feedback on your form?
Practice at home works best with a teacher checking your form. Join the Friday mat class in Point Loma, or book a one-on-one online session with Kiki.