Pelvic Curl | Mat Pilates in 3D
Tilt the pelvis backwards while lifting the hips.
Preparation
Lie on a non-slip mat with the knees bent, feet hip-width apart and arms by the sides. Confirm support through the feet and shoulders.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie on a non-slip mat with the knees bent, feet hip-width apart and arms by the sides. Confirm support through the feet and shoulders.
Breathing example: Inhale
2. Movement
Tilt the pelvis backwards while lifting the hips.
Breathing example: Exhale
3. Observe
Check the direction of the knees and pelvis and the support around the shoulders.
Breathing example: Inhale
4. Complete the cycle
Lower gently, imagining the weight returning progressively from the upper back.
Breathing example: Exhale
Observation points
Check the direction of the knees and pelvis and the support around the shoulders.
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.