The Pelvic Elevator- Start Position

1. Sit upright on a stool or chair.
2. Pelvic neutral.

Pelvic Elevator- Action

1. Breathe in wide and full and lengthen up through the spine.
2. Gently zip and hollow, and hold it. You are now at the ground floor (level 1)
3. Breathe out, and then in again
4. (Breathing out): Zip and hollow a little harder, and gently draw up the pelvic floor muscles (The ones that stop you peeing). You are now at the next floor, or level 2!-
5. Breathe out, and then in again.
6. (Breathing out): Pull your navel hard to your spine and draw your pelvic floor muscles up firmly, You are now at the next floor, or level 3!
7. Keep the upper abdomen and chest relaxed so that you can still breathe, and breathe for a few breathes!
8. And relax!

Watch Points:-

• Try to keep all other muscles relaxed. Especially:-
  • don't grip around the buttocks!
  • don't let the Rectus abdominus (the "washboard abs" muscle cut in.
  • keep shoulders down!
  • Maintain Pelvic Neutral.
  • You should be able to beathe easily.

What it does:-

• Teaches fine control of the Transversus abdominus.

Comments

• Once you have mastered the pelvic elevator while sitting, try it while lying prone, while in the relaxation position, and while kneeling on all fours.
• You have now learned to apply a strong "zip and hollow". During most activies, such as walking, jogging or gardening, take the pelvic elevator only as high as level 1 or level 2. This will guarantee that the transvsersus abdominis will automatically trigger when required to fulfill its role in lumbar stability.
• One word of warning! When applying the pelvic elevator at level 1 or 2 through the day, try not to grip hard under your tail bone - (that "tight assed" feel) - and you cannot stay relaxed doing that!

Reference

• For full discussion and references, see:-
  Pilates Exercise: The Zip and Hollow