Pelvic Curl
– #pilates4life2020: #8 of 31 exercises
What’s it good for?
🌟 Do you have a stiff spine?
🌟 Do you have weak abdominals?
🌟 Do you have weak glutes?
🌟 Do you have tight hip flexors?
👉🏽👉🏽👉🏽 This is one of the best exercises you can do to fix all these things – plus you can learn a great deal a bout how Pilates works in the body!
A Quick Guide to the Pelvic Curl
Hints and Tips
🌟 Initially, don’t try to curl up too high. Staying in control is much more important than height.
🌟 Keep your feet under you knees.
🌟 Begin and end the Pelvic Curl with your tailbone connected to the mat.
💡 At the beginning of the exhale, squeeze your seat and draw in your abdominals.
💡 As you start the roll up and “melt your spine into the mat”, imagine your tailbone as an air plane that’s taking off and is slowly, but surely gaining altitude.
💡 Press your feet into the mat and think of pulling your sit bones towards your knees.
💡 Is your rib cage flaring out as you rise? Pull it in. Can you feel a stretch across your upper thighs?
Things to experiment with
❓ What happens when you try to balance your weight between your shoulders and feet?
❓ At the top of the curl, tilt your pelvis backwards – what can you feel along the top & front of your legs?
Joe Pilates on Contrology (the original name for Pilates)
💬 Joe Pilates on his exercise method … “I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.” – Joseph Pilates, in 1965, age 86
💬 …To explain exercise, Joe Pilates liked to quote Schiller: ‘lt is the mind itself which builds the body’.
