How to Find Your Neutral Pelvis in Pilates
Finding your neutral pelvis is a foundational step in Pilates, helping to ensure proper alignment and engage the right muscles. To begin, lie on your back with your knees bent, feet flat on the floor, and hips about hip-width apart. Start by gently tilting your pelvis forward (anterior tilt) and back (posterior tilt), feeling the changes in your lower back. The goal is to find the point where your pelvis is in the middle—neither too arched nor pressed flat. In neutral, there should be a small natural curve in your lower back, with a slight gap between your spine and the floor. This balanced position creates a stable base for Pilates movements, activates your core muscles, and helps protect your lower back during exercises. Once you find neutral, try to maintain it throughout your practice for optimal results.
“You are only as young as your spine is flexible.”
