Pilates Chest Lift: How to Do It and Muscles Worked

How to do the Chest Lift

Lie on your back on a mat with your knees bent, feet flat on the floor, and your hands interlaced behind your head.

1. Rest your head heavily into your hands with your elbows pointing slightly forward.
2. Take a breath in to prepare your body.
3. As you exhale, slowly curl your head, neck, and upper shoulders off the mat.
4. Keep your pelvis completely still and heavy on the mat as you rise.
5. Pause at the top of the movement and take another small breath in.
6. Exhale as you slowly lower your upper body back down to the starting position.

• Breath. Teachers cue breathing differently, but a common pattern is to exhale as you curl up and inhale as you lower down. Some instructors may ask you to hold the lift for an extra breath cycle at the top.
• Where you feel it. You should feel a strong contraction in your abdominal muscles, particularly deep in your belly. You should not feel strain in your neck or lower back.
• How many. 6 to 10 controlled repetitions

Common mistakes

• Tucking the pelvis. Keep your tailbone heavy on the mat so your lower back maintains its natural curve.
• Pulling on the neck. Let your head rest heavily in your hands and use your abdominal muscles to lift your upper body.
• Closing the elbows completely. Keep your elbows in your peripheral vision rather than wrapping them tightly around your face.
• Rushing the movement. Take your time on both the upward curl and the downward release to build strength and control.
• Doming the stomach. Focus on drawing your abdominal muscles inward toward your spine as you curl up.

Make it easier or harder

Easier

• Keep your arms resting by your sides instead of behind your head.
• Make the curling motion smaller, lifting only your head and neck.
• Place a small folded towel under your head for extra support.

Harder

• Lift both legs into a tabletop position while you perform the upper body curl.
• Add a small rotation at the top of the lift to further engage your obliques.

Who should be careful

• If you have osteoporosis or low bone density, or a recent disc injury, ask your clinician whether repeated loaded forward bending of the spine suits you. Many bone health organizations recommend limiting it.
• Lifting the head for a long time can strain the neck. Rest the head on the mat or support it with one hand when the neck tires.
• After the first trimester of pregnancy, many guidelines advise against long periods lying flat on the back. A side-lying or propped version is an alternative.

Related exercises

• Half Roll Back Beginner
• Pelvic Tilt Beginner
• Standing Roll Down Beginner
• Spine Stretch Forward Beginner
• Toe Taps Beginner

This exercise is part of our pages on Pilates for Beginners.

When to see a doctor or physical therapist

• Sharp or pinching pain in your lower back.
• Sudden neck pain or a sensation of a pinched nerve.
• A noticeable bulge down the center of your abdomen that you cannot control.
• Dizziness or lightheadedness when lifting or lowering your head.

This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.

How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught mat repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.