Pilates · Beginner

Pelvic Curl

The pelvic curl is a gentle floor exercise where you slowly roll your lower back and hips off the ground one vertebra at a time, then lower back down. It wakes up the glutes and hamstrings while teaching your spine to move in a controlled, segmented way. It's especially useful for people who spend a lot of time sitting, because it counteracts the stiffness that builds up in the hips and lower back.

1. 01

   Lie on your back with knees bent, feet flat on the floor hip-width apart, arms resting at your sides.

2. 02

   Press your lower back gently into the mat before you begin — this is your starting position.

3. 03

   Breathe out and tilt your pelvis upward first, as if tucking your tailbone toward your knees.

4. 04

   Continue peeling your spine off the mat slowly, one section at a time from tailbone to mid-back.

5. 05

   Stop when your body forms a straight diagonal line from knees to shoulders — do not arch your lower back at the top.

6. 06

   Squeeze your glutes at the top and hold for one full breath.

7. 07

   Lower back down in the same slow, segment-by-segment way — mid-back first, then lower back, then tailbone last.

8. 08

   Keep your feet pressing evenly into the floor throughout — do not let your heels lift.

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  Shooting straight up instead of peeling — if your whole back lifts at once, slow down and focus on moving one section of spine at a time.

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  Knees drifting apart or together — check that they stay directly above your feet throughout the movement.

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  Holding your breath — if you feel tension building in your neck or shoulders, you've stopped breathing.

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  Overarching at the top — if your lower back feels compressed or pinched at the top, lower your hips an inch until the line from knees to shoulders feels straight.

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  Heels lifting off the floor — press your whole foot down evenly; if heels pop up, move your feet slightly farther from your hips.