Pelvic Tilt | Reformer Pilates in 3D
Tilt the pelvis backwards, reducing the space under the lower back.
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Preparation
Lie on your back with both feet on the bar and the knees bent. Keep the carriage quiet.
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 both feet on the bar and the knees bent. Keep the carriage quiet.
Breathing example: Breathe comfortably
2. Movement
Tilt the pelvis backwards, reducing the space under the lower back.
Breathing example: Exhale
3. Observe
Observe the pelvic tilt without lifting the hips high.
Breathing example: Keep breathing
4. Complete the cycle
Return the pelvis slowly to the starting position.
Breathing example: Inhale
Observation points
Observe the pelvic tilt without lifting the hips high.
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.