Pelvic Tilt
Step by step
How to perform
- Place your hands either by your sides or supporting your head, whichever is more comfortable for you.
- Take a deep breath and as you exhale, gently engage your abdominal muscles, pulling your belly button towards your spine and pushing your lower back into the floor.
- Hold this position for a few seconds while continuing to breathe normally.
- Slowly release the tilt and return to your starting position, repeating this exercise for your desired number of repetitions.
Overview
About this exercise
The Pelvic Tilt is a gentle exercise that primarily strengthens the lower back and abdominal muscles, aiding in the improvement of posture and alleviating lower back pain. It's an ideal exercise for individuals of all fitness levels, particularly those who sit for extended periods or suffer from lower back discomfort. By incorporating the Pelvic Tilt into their routine, individuals can enhance core stability, improve spinal alignment, and promote overall back health.
Coaching cues
Form tips
The key to performing an effective pelvic tilt is to engage your abdominal muscles. This means you should be pulling your belly button towards your spine and tightening your abs. A common mistake is to use your leg or back muscles instead of your core.
Ensure that you are breathing correctly. Inhale to prepare, then exhale as you tilt your pelvis and engage your core. Holding your breath can increase blood pressure and prevent your muscles from working effectively.
One of the most common mistakes is to overarch the back during the exercise, which can lead to back pain. To avoid this, ensure that your lower back remains in contact with the floor throughout the exercise.
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