Spine Curl

The Spine Curl , also known as the Pelvic Curl , is a basic Pilates exercise that focuses on strengthening the core muscles and improving the flexibility of the spine. The exercise helps release tension in the lower back and activates the glutes and hamstrings, making it ideal for warming up the spine and preparing the body for more advanced movements.

Correct execution

How to perform the Spine Curl correctly:

1. Lie on your back with your knees bent and your feet hip-width apart on the floor. The arms are at the sides with the palms down.
2. Breathe in, and as you breathe out, pull your navel in towards your spine and begin to roll your pelvis off the floor, lifting your lower back and then your mid back, until you come up onto your shoulders.
3. Hold this position for a moment, and on an inhale slowly roll back down, one vertebra at a time, until your lower back makes contact with the floor.

Common errors

To get the most out of the exercise, avoid these mistakes:

• Lack of abdominal support: Make sure your stomach is pulled in throughout the movement to protect your lower back.
• Exaggeration of sway: Avoid raising the hips too high, as this can cause unnecessary strain on the lower back.

Video Demonstrations

Watch these videos to learn proper technique for the Spine Curl :

Modifications and variants

Adapt the exercise to your level:

• Beginners: Perform the exercise with less range of motion if you feel stiffness in your back or hips.
• Advanced: Hold the position on top longer, or add "pulse" movements with the hips for extra activation of the glutes.

Number of repetitions and sets

Perform the Spine Curl for 2-3 sets of 8-10 repetitions . Increase the number of repetitions as you get stronger.

Breathing technique

Breathe in before you start to roll up, and breathe out as you lift your back. Keep your breathing steady and controlled throughout the exercise for better stability and muscle activation.