The Pelvic Curl
There are many benefits to the pelvic curl. The muscles involved are the deep core muscles, the hamstrings and the gluteals  and also the obliques , all of which are important for pelvic stability and mobility.  The pelvic curl not only strengthens these muscles but also has a stretch component to it.  The muscles being stretched are the hip flexors and chest which is beneficial for relieving lower back pain and stiffness.  The vertebrae are also “exercised” and mobilised in both the upward and downward movement of the pelvic curl.  Use this exercise to create pelvic and spinal mobility, to strengthen and stretch the muscles in the back and create pelvic stability by strengthening the abdominal and spinal muscles as well as the leg and buttock muscles.
The breathing is important and is as follows:  INHALE through the nose, EXHALE  through the mouth as if blowing on a feather – keep the breathing relaxed.

1. THE SET-UP
*  lie on a mat on your back, knees bent and feet placed hip distance apart, hands at your sides.
*  make sure your neck and shoulders are comfortable

2.  THE DOWNSWING
*  INHALE  no movement
*  EXHALE and press your back into the mat using your stomach muscles, then squeeze the bum mucles and push the hips up off the floor
* try to do this with a long, slow exhalation
CHECKPOINT:  make sure you are not arching your back when your hips are off the floor – keep the stomach muscles connected and use the oblique muscles (muscles connecting ribs to hips).
*  keep the shoulder blades on the mat and the neck and shoulders relaxed

3.  THE FINISH
*  hold the hips off the floor and INHALE
*  EXHALE and slowly roll the back down onto the mat one vertabra at a time – first the ribs, then the waist, then the hips and lastly the tailbone.
*  REPEAT this a few more times
CHECKPOINT:  keep the body and breathing relaxed, do the exercise slowly