Pelvic Curl

Mat Exercise

Exercise objectives: Spinal warm up and spinal articulation


  • Lying on your mat arms next to your side
  • Inhale – prepare
  • Exhale – pelvic curl
  • Inhale – pause
  • Exhale – roll down
  • Continue for a set of 8-10



  • Keep arms relaxed at your sides.
  • Place feet in line with sitz bones.
  • To begin pelvic curl, imprint your spine into mat before curling up.
  • Bring one vertebrae down at a time from your upper back down to your lower back.
  • Keep Hamstrings and Gluteal engagement to a minimum.
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