Pilates keeps in mind the core postural muscles which help keep the body balanced and which are crucial in providing support to the spinal muscles. In exacting, Pilates instruct attentiveness of breath and placement of the spine, and aim to strengthen the profound torso muscles. Here is one such Pilates exercise called the pelvic curl. This is a gentle warm up exercise for spine and abdominal muscles.

• Take a mat and lie straight on the mat.
• Now bend your legs from the knees at an angle of ninety degrees. Make sure that your feet, ankles, and knees are allied and hip-distance apart.
• Now inhale and slowly try and bring your breath first into the chest than tummy and then lastly to the pelvic muscle.
• Now release the breath first from the pelvic muscles to the tummy and the to the chest.
• Now slowly incline your pelvic bowl by involving the abdominal muscles and pulling your tummy down towards the spinal cord. Now continue this action so that the abs compresses the lower spine into the floor.
• Now start curling the pelvic bowl in round movements.
• Repeat the movements for the number of times you can.