Pilates Machine Lying Pelvic Lift
A bridge on a reformer: the heels on the footbar and the hips lifted, the legs press the carriage out to straight and draw it back in.
How to do it
Setup
Lying on the carriage, head on the rest, knees bent, heels on the footbar, arms long by the sides.
Steps
- Lift the hips off the carriage into a bridge.
- Press the carriage out until the legs are straight, hips held up.
- Bend the knees to draw it back in without lowering the hips.
Common mistakes
Hips sinking as the legs straighten: squeeze the glutes and keep them up. Arching the lower back to lift higher: the ribs stay down and the line runs shoulders to knees. Letting the springs snap the carriage home: return it slowly.
Breathing
Exhale pressing out, inhale drawing in.
