Chest lift (Pilates curl-up)

Lying on your back with knees bent and hands behind your head, you nod the chin and curl the head and shoulders up to the base of the shoulder blades: the building block of every Pilates abdominal move.

Pilates abdominal series family

Chest lift (Pilates curl-up)

Easier option

DemandEasy

Equipment requiredFloor space

Muscle focusAbs · Neck

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie on your back, knees bent, feet flat and hip-width apart, pelvis in neutral (a small natural curve under the lower back). Lace your hands behind the base of your skull, elbows wide.
Breathe in to prepare.
Breathe out, nod the chin slightly and curl the head, neck and shoulders up until the bottom of the shoulder blades just rests on the mat. The ribs slide toward the hips and your gaze goes to your thighs.
Breathe in and hold the height, elbows still at the edge of your vision.
Breathe out and lower with control. Repeat.

Form cues

Let the hands carry the weight of your head; the abs do the lifting.
Keep a space about the size of a small fist between chin and chest.
Avoid: pulling the head forward with the hands, or pressing the lower back flat into the mat (that makes it a crunch).

Practice and cautions

8 to 10 reps. A suggested starting point. No trial has tested this move on its own.

Rest your head between reps if your neck aches. With osteoporosis, a UK consensus suggests, as a precaution, considering alternatives to Pilates curl-ups like this one, such as a dead bug with the head down; people who already move comfortably and smoothly can continue. Later in pregnancy, avoid lying flat on your back for more than a few minutes. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Neck.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

Beginner Pilates workout · 20 min

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Questions people ask

What muscles does the Chest lift (Pilates curl-up) work?

Mainly the abs, with help from the neck.

What equipment do I need for the Chest lift (Pilates curl-up)?

No equipment: your body weight and a little floor space.

Is the Chest lift (Pilates curl-up) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Single-leg stretch (Pilates one leg stretch).

How do I make the Chest lift (Pilates curl-up) harder?

Progress to the Single-leg stretch (Pilates one leg stretch), or add load, range or slower lowering once your form is solid.