Pelvic Curl

Pelvic Curl is a classic Pilates exercise that focuses on strengthening the abdominal muscles , hips and spine stability . The exercise helps improve core strength , body control and flexibility in the spine. It is particularly useful for increasing awareness of correct posture and activating the core.

Correct technique

Follow these steps to perform the Pelvic Curl correctly:

  1. Lie on your back on a mat with your knees bent and your feet hip-width apart. The arms should lie flat next to the body.
  2. Inhale deeply to prepare and activate your abdominal muscles.
  3. Exhale and begin to roll up the pelvis by pressing the lower back into the mat and lifting the hips up. Roll slowly through the spine, vertebra by vertebra, until you reach the shoulders.
  4. Hold the position for a moment, keeping the core tight and the balance between the feet and shoulders.
  5. Inhale and slowly begin to roll the spine back down onto the mat, starting from the upper back and down until the hips are back on the mat.

Repeat the movement for 10-12 repetitions , focusing on a controlled rolling motion.

Common errors

To perform the Pelvic Curl correctly and avoid injury, you should avoid the following mistakes:

  • Overextending the back : Do not raise the hips too high, which can overextend the lower back. Focus on the core muscles for a stable rolling motion.
  • Lack of core support : Make sure the abs are engaged all the way up and down to protect the spine.
  • Too fast pace : Take your time to roll up and down slowly so that you get full control and activation of the core.

Modifications and Variations

Here are some ways to adapt the Pelvic Curl to your level:

  • Beginner Modification: Perform the exercise with a small pillow under your lower back to support your back and reduce movement if you have tight hips or low back strength.
  • Advanced Variation: Try performing the Pelvic Curl with one leg at a time. Extend one leg into the air as you roll up and down, switching legs between reps.

Repetitions and sets

For beginners, 2-3 sets of 10 repetitions are recommended. For the more advanced, try 3-4 sets of 12-15 repetitions to further challenge the core and hips.

Breathing tips

Inhale deeply at the start of each repetition to prepare, and exhale as you roll your hips up. As you roll back down, inhale and maintain a calm and controlled movement. Rhythmic breathing helps stabilize and activate the core.

Visual angles and tips

Observing the Pelvic Curl from different angles can help you fine-tune the technique:

  • Side Angle: Watch for rolling motion in the spine and make sure the hips don't lift too high.
  • Front angle: Make sure the hips are kept stable and symmetrical, without twisting during the roll up and down.

Demonstration video

Watch this video to learn proper technique for the Pelvic Curl:

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