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The Beginner's Guide to Pilates

Pelvic Curl

Spinal exercises can help to both improve and restore mobility to your spine.

The following exercise can be conducted in sets of 3-5 repetitions:

1. Lie on your back with your legs bent and feet face-down on the floor so that you are in the preparatory position. Rest your arms by your sides.
2. While breathing out, press your abdominals inwards while moving your tailbone upwards. Continue to raise your pelvis and your spine from the floor. Plant both feet firmly into the floor to ensure that both hips remain symmetrical.
3. While breathing in, hold the high position. Relax your neck, shoulders, and ribcage, while strengthening your ankles, thighs and hips.
4. While breathing out, roll back down, starting from the shoulders. Return to the position in step #1.

Advanced progression: While in the high position, lift one foot off the floor. Continue to do leg lifts with each foot, without straining the lower back or dropping one hip down.

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