Pilates for busy people

Pelvic Curl #pilates4life2020 #9 of 31

Pelvic Curl

โ€“ #pilates4life2020: #8 of 31 exercises

What’s it good for? โ 

๐ŸŒŸ Do you have a stiff spine? โ 
๐ŸŒŸ Do you have weak abdominals? โ 
๐ŸŒŸ Do you have weak glutes? โ 
๐ŸŒŸ Do you have tight hip flexors? โ 
๐Ÿ‘‰๐Ÿฝ๐Ÿ‘‰๐Ÿฝ๐Ÿ‘‰๐Ÿฝย  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 Tipsโ 
๐ŸŒŸ Initially, donโ€™t try to curl up too high. Staying in control is much more important than height.โ 
๐ŸŒŸ Keep your feet under you knees.โ 
๐ŸŒŸ Begin and end the Pelvic Curl with your tailbone connected to the mat.โ 
โ 
๐Ÿ’ก At the beginning of the exhale, squeeze your seat and draw in your abdominals. โ 
๐Ÿ’ก 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.โ 
๐Ÿ’ก Press your feet into the mat and think of pulling your sit bones towards your knees.โ 
๐Ÿ’ก Is your rib cage flaring out as you rise? Pull it in. Can you feel a stretch across your upper thighs? โ 

 

Things to experiment with
โ“ What happens when you try to balance your weight between your shoulders and feet?โ 
โ“ At the top of the curl, tilt your pelvis backwards – what can you feel along the top & front of your legs?โ 

 

Joe Pilates on Contrology (the original name for Pilates)โ 

โ 
๐Ÿ’ฌ Joe Pilates on his exercise method โ€ฆ “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 โ 
โ 

 

๐Ÿ’ฌ โ€ฆTo explain exercise, Joe Pilates liked to quote Schiller: ‘lt is the mind itself which builds the body’.โ 
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