Movement overview

The Crab Pose, also known as Reverse Tabletop, is a bodyweight exercise that targets the core, shoulders, and glutes. It involves lifting the hips off the ground while balancing on the hands and feet, creating a tabletop position with the torso parallel to the floor.

Step-by-step cues

1. Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
2. Place your hands behind you, palms flat on the floor with fingers pointing towards your feet.
3. Engage your core and press through your hands and feet to lift your hips off the ground.
4. Align your torso parallel to the floor, forming a straight line from shoulders to knees.
5. Keep your head in a neutral position or gently tilt it back if comfortable.
6. Hold this position for a few seconds while maintaining steady breathing.
7. Slowly lower your hips back to the starting position.

Technical tips

• Ensure your hands are directly under your shoulders for optimal support.
• Engage your glutes and core to maintain stability throughout the pose.
• Keep your chest open and shoulders away from your ears to avoid tension.
• Focus on maintaining a straight line from shoulders to knees for proper alignment.
• If you experience discomfort in your wrists, adjust hand positioning or take breaks as needed.
• Practice controlled breathing to help maintain balance and focus during the pose.