Exercise #2066

Pelvic Lift

10 min - Exercise


Muscle Focus: Legs and glutes.

Objective: Strengthening the legs and the glutes.

Reformer Setup: Start with three to four springs depending on the amount of resistance desired. The spring tension should be the same as that used in Footwork. The lighter the spring tension, the more difficult the exercise becomes. The footbar is up and the headrest is up.

Start Position: Lie supine on the carriage with the head on the headrest, maintaining a neutral pelvis and spine. Place the arches of both feet onto the outside edges of the footbar. Ensure that the knees are pointing in the direction between the big and little toes. Curl the pelvis off of the carriage about three to four inches, keeping as much of the spine pressing down towards the carriage as possible.

Movement: Press the carriage out, keeping the pelvis lifted off of the carriage in the same position as start position. Bend both knees to bring the carriage all the way back in, keeping the pelvis in the same curled under and lifted position. Repeat nine more times, and when the carriage is all the way in, lower the pelvis down to the carriage as you keep the carriage still.

Precautions: Focus on ensuring that the alignment of the knees and ankles are not compromised by rolling out or in with the ankles and knees, and that the spine is not flattened by keeping the pelvis in a posterior tilt.
What You'll Need: Reformer

About This Video

(Pace N/A)
Feb 15, 2015
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Okay, Christie, we are going to go over the pelvic lift. Some people call it the pelvic tilt or the pelvic curl, but it's called the pelvic lift. And this is going to be a tutorial bre...

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1 person likes this.
Love the analogies, especially the "tail" one....very helpful!:))
3 people like this.
why do some schools teach to lower the headrest for pelvic lift?
Hi Anne, That's a good question! It's also a difficult one to answer given schools teach the "Pelvic Lift" differently. We specifically asked Monica to teach this exercise because she teaches it in its classical form (as taught to her by Romana Kyrzanowska) and because we know it is a confusing exercise to many.

The closest thing I learned to this exercise in my trainings was called the Pelvic Curl which involved a similar start position, but also curling much higher up in the spine. In that case, the head rest in an elevated position puts more pressure on the cervical spine, which could potentially pose problems for certain pathologies.

Thank you for questioning what you see and hear in our videos. We all benefit from the inquiry!
yo le hubiera bajado el cabecero

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