TL;DR
Nicole Hernandez, founder of Pilates Pros, told Fit&Well she would choose the pelvic curl if she could do only one Pilates move for the rest of her life. She said it combines spinal mobility with glute, hamstring and core strength, and recommended starting with the exercise one to three times a week.
Pilates Pros founder Nicole Hernandez chose the pelvic curl as the one Pilates exercise she would do for the rest of her life, telling Fit&Well that the controlled movement combines spinal mobility with glute, hamstring and core strength. Her recommendation gives readers a simple, mat-based exercise to consider, though it is her personal preference rather than evidence that the move is best for everyone.
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Hernandez told Fit&Well that the pelvic curl brings together several elements she values in Pilates. “I love that it combines spinal mobility with glute, hamstring and core strength, all in one simple movement,” she said. She also described it as a way to move with control and intention while building strength.
The exercise begins lying on the back with knees bent, feet flat and hip-width apart, and arms resting beside the body. After preparing with an inhale, the person exhales and gently tilts the pelvis, then presses through the feet to lift the hips and spine from the mat in a slow, sequential motion. The lift stops before the shoulder blades leave the floor; the shoulders, hips and knees should align at the top, with the neck relaxed.
To return, the person exhales and lowers the spine gradually to the mat. Hernandez recommended beginning with one to three sessions per week, then adjusting frequency as comfort with the movement develops and according to how the body feels. The source does not provide a prescribed number of repetitions or a separate routine.
A Low-Equipment Pilates Option
The pelvic curl requires only a mat or other comfortable floor surface, making it accessible to people who want to try a basic Pilates movement at home. Hernandez’s explanation also clarifies why she selected it: the exercise asks the practitioner to coordinate a gradual spinal movement with effort from the hips and legs, rather than focusing on a single muscle group.
That description is a trainer’s account of the exercise, not a clinical finding or a guarantee of results. The article reports her preference and teaching cues; it does not compare the pelvic curl with other exercises or establish that it is suitable for every fitness level. Readers should work within a comfortable range and stop if the movement causes pain. Anyone with an existing injury or health condition may want guidance from a qualified health professional or instructor before starting.
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Hernandez’s Case for Simplicity
Fit&Well presented the move in response to a direct question: if Hernandez could choose just one Pilates exercise for the rest of her life, which would it be? The report says her answer surprised the writer because the pelvic curl is a foundational, relatively undemanding movement compared with some exercises in the practice.
Hernandez’s stated reason was its combination of mobility and strength work. She said the move reflects what she likes about Pilates: mindful, controlled movement with intention. The source does not provide details about her training credentials beyond identifying her as the founder of Pilates Pros, nor does it cite research comparing the exercise with alternatives.
Limits of the Recommendation
The report presents Hernandez’s personal choice and instruction; it does not establish that pelvic curls are superior to other Pilates exercises or appropriate for all readers. The supplied material gives no publication date, research citations, repetition count or modifications for people with specific injuries or conditions. It also does not report outcomes from people following the suggested schedule.
Readers should treat the exercise description as general fitness guidance, not individualized medical advice. The source does not specify how to adapt the movement if it causes discomfort, or whether particular conditions require avoiding it. Those questions are best discussed with a qualified instructor or health professional who can account for an individual’s circumstances.
How to Start and Adjust
Hernandez’s practical next step is to start with pelvic curls one to three times a week and adjust the frequency as familiarity grows and the body’s response becomes clearer. Her instructions emphasize a slow lift and return, a relaxed neck, and stopping the lift before the shoulder blades rise from the mat.
Fit&Well’s report does not announce a follow-up study, program or additional guidance. For now, the development is a fitness recommendation from an instructor, with no stated deadline or further milestone. People who try the movement can follow the supplied form cues and seek individualized guidance if they are unsure whether it is appropriate for them.
Key Questions
Which Pilates move did Nicole Hernandez choose?
Hernandez, founder of Pilates Pros, chose the pelvic curl when asked which one Pilates move she would do for the rest of her life.
Why did Hernandez choose the pelvic curl?
She said it combines spinal mobility with glute, hamstring and core strength, and reflects her preference for controlled, mindful movement.
How often did she recommend doing pelvic curls?
Hernandez suggested starting with one to three times per week. She said frequency can be adjusted as a person becomes more comfortable and based on how the body feels.
What are the basic steps of a pelvic curl?
Lie on your back with knees bent and feet flat, gently tilt the pelvis, then press through the feet to lift the hips and spine gradually. Keep the neck relaxed, stop before the shoulder blades lift, and lower slowly. The source does not specify a repetition count.
Is the pelvic curl the best Pilates exercise for everyone?
The report gives Hernandez’s personal preference; it does not establish that the exercise is best for everyone. Stop if it causes pain, and seek qualified guidance if you have an injury or health condition.
Source: fitandwell.com
