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exercises

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Pelvic Curl

SWEAT sweat.com

How to: Pelvic Curl

Primary Muscles Used:Glutes, Gluteals, Hamstrings

Exercise Families:Hip Extension

Trainer:Kelsey Wells

  1. Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.
  2. Inhale. Set your T-zone. Exhale. Press your heels into the mat, tuck your pubic bone towards your belly button and raise your pelvis off the mat. Raise your spine off the mat one vertebrae at a time until your body forms one straight line from chin to knee, resting on your shoulders.
  3. Inhale. Hold. Exhale. Lower your spine onto the mat one vertebrae at a time, followed by your pelvis. Repeat for the specified number of repetitions.

Alternative Exercises for No Equipment

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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