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Neutral spine and imprint

Pilates / Popular

Find neutral pelvis and imprint before every exercise.

What coaches agree on

  • Find neutral with your hands — palms or heels of your hands on your hip bones, fingers reaching down to your pubic bone in a triangle or diamond shape — then level those two points so they're flat rather than tilted forward or back.
  • Work in neutral spine by default, since it's the stronger, safer position, and use imprint — a posterior pelvic tilt with the abdominals engaged to flatten the low back — as a temporary support for when your legs lift off the floor and your core isn't yet strong enough to hold neutral against that load.
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  • Everyone's natural low-back curve is a different depth, so use the bony landmarks rather than a specific-looking arch to find your own neutral — it's fine if your low back barely touches the mat, or has more curve than someone else's.

Common mistakes

  • Mistaking a bigger arch for neutral is a common error — pressing the tailbone down instead of finding the flat, heavy sacrum, or letting the ribs lift and flare, both exaggerate the curve beyond true neutral.
Pilates - Neutral Spine
Beginner

Pilates - Neutral Spine

Coach's take: Nice hands-on teaching cue, just a bit thin - no mention of imprint for contrast.

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