Pelvic Curl

Execution

1. Start position: Lie supine with the knees bent and the feet flat on the mat and hip-width apart. Place the arms by the sides with the palms facing down. Focus inward, and consciously relax the neck, shoulders, and lower back muscles while maintaining a neutral pelvic position.
2. Exhale: Draw the abdominal wall inward, and slowly curl the pelvis and lower, middle, and upper back sequentially off the mat.
3. Inhale: Lift the upper trunk slightly higher to form a straight line on the body running through the shoulder, pelvis, and knee as shown in the main muscle illustration.
4. Exhale: Slowly lower the trunk, articulating each vertebra, to return to the start position. Repeat the sequence 10 times.