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Pilates on the Mat

Bridge / Pelvic Curl

Start Position

Lie with back on floor, spine in neutral position.
Bend knees and place feet hip-width apart.
Body is relaxed, arms are at sides with palms facing floor.

Workout

Inhale to prepare.

Exhale, tighten abdominal muscles and lift lower back off floor, one vertebra at a time. Keep soles on floor.
Midway through the motion, use the hamstrings to lift pelvis and trunk higher.
Body and thighs should form a straight diagonal line.

Inhale, keeping body still. Keep shoulders and neck relaxed.

Exhale and lowering the upper body, then the pelvis, to the ground, one vertebra at a time.

Tips

Try to get a nice smooth and slow rhythm going with the breath and the movement of the spine.

Benefits

Strengthens the abdominal muscles and hamstrings - the muscles in the back of the thighs.

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