This Pilates exercise targets buttock muscles, hamstrings, abdominals and spinal articulation and mobility.

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Physical benefits: Pelvic curls are often likened to a massage. The slow and pinpointed movements over each vertebra are a wonderful release for the spine.

Mental benefits: This exercise has a relaxing effect, which kicks in almost immediately. "It's a fantastic spinal stretch and massage, and pausing at the top of the curl allows a moment for mental clarity. The optional add on of a challenge provides an extra element to this exercise – which is a great way to track your progress and enjoy your improvement," Clapham says.

Step 1

Start by lying on your back, knees bent and feet hip-distance apart. Arms resting by your side, shoulders relaxed.