Half Hip Lift | Reformer Pilates in 3D
Tilt the pelvis backwards and lift the hips a little from the carriage.
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Preparation
Lie on your back with the knees bent and both feet on the bar. Support the upper body around the shoulders without loading the neck.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Lie on your back with the knees bent and both feet on the bar. Support the upper body around the shoulders without loading the neck.
Breathing example: Breathe comfortably
2. Movement
Tilt the pelvis backwards and lift the hips a little from the carriage.
Breathing example: Exhale
3. Observe
Keep the shoulder blades supported rather than lifting into a high bridge.
Breathing example: Keep breathing
4. Complete the cycle
Maintain the position of the rib cage as the hips lower slowly.
Breathing example: Inhale
Observation points
Keep the shoulder blades supported rather than lifting into a high bridge.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.