Pilates Machine Lying Pelvic Lift
Lie on your back on the Pilates machine with your feet on the footbar. Engage your core and press through your heels to lift your pelvis towards the ceiling.
Hold the lift for a moment, squeezing your glutes at the top. Slowly lower your pelvis back down to the starting position.
- Adjust the footbar to a comfortable height.
- Lie back and place your feet on the footbar.
- Engage your core and lift your pelvis.
- Hold, then lower back down.
How to perform the Pilates Machine Lying Pelvic Lift
- Set up. Set up in a stable, balanced starting position appropriate for the Pilates Machine Lying Pelvic Lift using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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