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.

I agree to have my personal information transfered to MailChimp ( more information )
Join over 175,000 ShapeFit subscribers who are receiving our free weekly fitness newsletter and learn how you can build more muscle, burn off body fat and get into the best shape of your life!
We hate spam! Your email address will never be sold or shared with anyone. You can unsubscribe at anytime.

About Author

ShapeFit is dedicated to providing health and fitness information to people so they can live a healthy lifestyle. ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels. We wish you great success in reaching your health and fitness goals!

Leave A Reply