When I asked Nicole Hernandez, founder of Pilates Pros, what move she would do for the rest of her life if she could only pick one, I was a little surprised by her answer.

“It would definitely be the pelvic curl,” she said.

“I love that it combines spinal mobility with glute, hamstring and core strength, all in one simple movement.”

This foundational Pilates move isn’t as demanding as others in the practice—but Hernandez says sometimes the simplest moves are the most effective.

“Pelvic curls really capture what I love most about Pilates: moving mindfully with control and intention while still building strength.”

Below, Hernandez breaks down how to perform a pelvic curl correctly, so you can get the most out of the move.

How to do a pelvic curl

• Lie on your back with your spine in a neutral position. Rest your arms by your sides with your palms facing down.
• Bend your knees and place your feet flat on the mat, hip-width apart, close to your glutes.
• Inhale to prepare, imagining that you’re breathing into the sides and back of your rib cage.
• Exhale, then gently tilt your pelvis up toward your stomach, allowing your lower back to come into contact with the mat.
• Press through your feet and slowly peel your hips and spine off the mat, moving one vertebra at a time. Stop before your shoulder blades lift, keeping your neck relaxed.
• Inhale when you’re lifted. Your shoulders, hips and knees should be aligned.
• Exhale and slowly reverse the movement until you return to the starting position.

Hernandez recommends adding pelvic curls to your routine one to three times per week to start with.

“As you become more comfortable with the movement, you can adjust the frequency based on how your body feels,” she says.