This is one of the fundamental Pilates exercises that teaches proper pelvic alignment and activates the deep core muscles.
How to perform:
Lie on your back with your knees bent and feet hip-width apart. Gently press your lower back into the mat by engaging your abdominals, then return to a neutral spine position.
Why it works:
A classic exercise that strengthens the posterior chain – glutes, hamstrings, and lower back muscles.
How to perform:
From a lying position, lift your hips up vertebra by vertebra until your body forms a straight line from knees to shoulders. Slowly roll back down to the mat.
Why it works:
A spinal mobility exercise that helps release tension.
How to perform:
Start on all fours. On the exhale, round your spine (cat position). On the inhale, gently extend your spine.
Why it works:
Despite the name, this is one of the best exercises for core and pelvic stability.
How to perform:
Lie on your back and bring your legs into a tabletop position. Slowly lower one leg at a time while keeping your core engaged and your spine neutral.
Why it works:
A stretching exercise that also teaches proper spinal articulation.
How to perform:
Sit tall with legs extended. Lengthen through the spine and slowly round forward, reaching your arms ahead as if stretching the spine forward and down.
Why it works:
If you experience severe or chronic pain, consult a physiotherapist or qualified instructor.
Regular Pilates practice—even just a few minutes a day—can significantly improve your quality of life. The key is not intensity, but consistency and movement quality. Your spine will thank you.
