Crab exercise animation (Weiblich)

Crab

Zielmuskel
Obliques, Rectus Abdominis
Synergistenmuskeln
Gluteus Maximus, Latissimus Dorsi, Quadriceps, Teres Major
Equipment
Body weight
Körperregion
Waist
Typ
Stretching

The crab is a bodyweight stretch performed from a reverse tabletop (crab) position that mobilizes the core and front of the body, lengthening the obliques and rectus abdominis. It also opens the hips and shoulders through the glutes, lats, quads, and teres major, making it a useful way to counter long periods of sitting and rounded posture.

Crab: So führst du sie aus

  1. 1Sit on the floor with your knees bent, feet flat, and hands placed behind your hips with your fingers pointing toward your heels.
  2. 2Press through your hands and feet to lift your hips off the floor until your torso and thighs form a flat, tabletop line.
  3. 3Let your head fall back gently and keep your shoulders pulled down away from your ears.
  4. 4Drive your hips a little higher and squeeze your glutes to deepen the stretch across the front of your torso.
  5. 5Feel the lengthening through your abdominals, hips, and shoulders, and hold the position with steady breathing.
  6. 6Hold for 20–40 seconds, breathing slowly and keeping your core lightly engaged.
  7. 7Lower your hips back to the floor under control to finish the stretch.

Technik-Tipps

  • Keep your fingers pointing toward your feet to take pressure off the wrists and keep the shoulders in a safer position.
  • Lift the hips by squeezing the glutes rather than just leaning back, so the stretch reaches the abdominals.
  • Let the head drop back only as far as is comfortable, keeping the neck relaxed throughout.
  • Ease into the position gradually and stop short of any sharp pain in the wrists, shoulders, or lower back.

Häufige Fehler

  • Letting the hips sag toward the floor, which collapses the position and removes the stretch from the abdominals.
  • Shrugging the shoulders up toward the ears, which adds strain to the neck and shoulder joints.
  • Pointing the fingers away from the body, which loads the wrists awkwardly and can cause discomfort.
  • Forcing the head and chest back too aggressively, straining the neck instead of stretching the core.

Häufig gestellte Fragen

What muscles does the crab stretch work?

It primarily stretches the obliques and rectus abdominis, with the glutes, lats, quads, and teres major also engaged as you hold the reverse tabletop position.

Is the crab good for beginners?

Yes. It uses only your bodyweight and is easy to scale by lifting the hips lower or holding for a shorter time until your wrists and shoulders adapt.

How long should I hold the crab stretch?

Hold for about 20–40 seconds while breathing slowly. You can repeat it for 2–3 rounds, easing a little deeper each time if it feels comfortable.

Where should I feel the crab stretch?

You should feel a lengthening across the front of your torso through the abdominals, along with an opening through the hips and shoulders. You should not feel sharp pain in the wrists or lower back.

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