Pelvic Curl

The Pelvic Curl is a classic Pilates exercise that strengthens the core and gluteal muscles, while improving the flexibility of the spine. This exercise is perfect for warming up the body and mobilizing the vertebrae, while helping to stabilize the pelvis and improve posture.

Correct execution

How to perform the Pelvic Curl correctly:

1. Lie flat on your back with your knees bent, your feet hip-width apart and your arms at your sides.
2. Breathe in, and as you breathe out, pull your navel in toward your spine and begin to lift your hips off the mat by rolling up, one vortex at a time.
3. Lift your hips until your body forms a straight line from your shoulders to your knees.
4. Hold the position briefly, inhale, then slowly roll back down to the starting position, one swirl at a time.

Common mistakes

Avoid these mistakes to get the most out of your workout:

• Fast movement: Perform the movement slowly and with control to optimally engage the muscles.
• Tension in the shoulders: Keep your shoulders relaxed on the floor throughout the movement.
• Lifting the hips too high: Avoid overextending the hips; keep the body in a natural line.

Video Demonstrations

Watch these videos for a visual guide to proper Pelvic Curl technique:

Modifications and variants

Adapt the exercise to your level:

• Beginners: Lift your hips just slightly off the floor and gradually increase your height as you get stronger.
• Advanced: Lift one leg off the floor while keeping your pelvis stable to further challenge your core muscles.

Number of repetitions and sets

Perform the Pelvic Curl for 2-3 sets of 10-12 repetitions . Focus on controlled movement and deep breathing for maximum effect.

Breathing technique

Inhale as you prepare for the lift, and slowly exhale as you roll up. Inhale again at the top of the movement, and exhale as you roll down to the starting position.