Pelvic Shift Forward to Sequential – Pilates Exercise Guide


To Start:
Lie on the back with knees bent and feet in parallel.

*If the back is working to hard, modify the height of the pelvis. You must learn how to lift the pelvis up with the strength of the legs.




  1. Press down the feet into the floor to engage the hamstrings. Using the muscles around the top of the thighbone, lift the pelvis up towards the ceiling and the feet simultaneous.
  2. The ribs between the shoulder blades are wide on the floor. The spine is in neutral.
  3. Keeping the legs active, slowly peel the spine back on the floor. Use your breath to lengthen the back longer on the floor.
  4. Repeat three more times.


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