A foundation Pilates Mat exercise
What is the Pelvic curl pilates move?
The pelvic curl exercise has many benefits. Not only does it mobilise the spine and prepare it for exercise, but it also teaches recruitment of the internal support system. The pelvic curl develops body awareness and brings focus to the powerhouse. This exercise promotes mobility and stability in the pelvic region and spine, releasing both physical and mental tension.
How do you perform the pelvic curl exercise?
- Lie down on your back with your feet flat on the floor, hip-width apart. Place your arms along your sides, palms facing down.
- Engage your abdominal muscles and slightly tilt your pelvis upwards to flatten out the curve in your lower back.
- Inhale as you begin to curl up from the head, neck, shoulders, and rib cage until your shoulder blades are off the mat.
- Exhale as you continue to roll up until all vertebrae of the spine are off the mat, keeping a natural cervical curve.
- Avoid overarching or crunching through the neck by supporting it with your hands behind your head if necessary.
- Gently return to the start position by inhaling and slowly unrolling the spine one vertebra at a time until you reach the start position again.
- Repeat 8-10 times depending on ability level.