2.5.2. Pelvic curl
Lie flat on your back with your knees bent at a 90° angle, your legs roughly shoulder distance apart, your arms relaxed at your sides with your palms down, and your pelvis in a neutral position. Inhale to stabilize your abdominals and tighten your hips. During exhalation, tighten the abdominal muscles and lift the pelvis and spine off the floor. As a result, the knees, hips, and shoulders will be straight. As you inhale again, lower your spine until your tailbone touches the ground. While performing this movement, keep in mind that the head and shoulders are always attached to the ground.