How to Perform the Pilates Crunch Hold

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 half way to the ground without letting your heels come off the ground. Hold this position for a determined amount of time.

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

 

Tips:

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.