Pelvic Tilt

Learn to perform the pelvic tilt, a foundational bodyweight exercise for core stability and lower back health.

BeginnerWaist Body weight

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 30s

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Description

Pelvic tilt exercise helps to improve the flexibility and strength of your lower back and pelvic muscles.

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How to do Pelvic Tilt

01
Setup
Lie on your back with your knees bent, feet flat on the floor hip-width apart, and arms relaxed by your sides.
02
Setup
Ensure your spine is in a neutral position, meaning there's a slight natural curve in your lower back, not pressed flat or excessively arched.
03
Exhale as you gently flatten your lower back into the floor, tilting your pelvis upwards and engaging your abdominal muscles and glutes.
04
Inhale as you slowly release the tilt, allowing your lower back to gently arch and your pelvis to tilt forward, returning to the neutral starting position.
05
Continue this controlled rocking motion, focusing on the gentle articulation of your pelvis and lower spine through the posterior and anterior tilts.

Tips

Synchronize your breath with the movement; exhale as you flatten your back (posterior tilt) and inhale as you return to the neutral or slightly arched position (anterior tilt).
Keep the movement slow and controlled, focusing on the articulation of your pelvis rather than using momentum or excessive force.
Actively engage your core and glutes; imagine pulling your belly button towards your spine and gently squeezing your glutes during the posterior tilt.
The range of motion is small; avoid extreme arching or flattening of the lower back, aiming for subtle, precise pelvic movement.

Common mistakes

Arching excessively or forcing the back flat can strain the lumbar spine; instead, maintain a controlled, subtle movement within a comfortable range.
Using momentum from the legs or torso rather than isolating the pelvic movement diminishes effectiveness; focus on engaging your core and glutes to initiate and control the tilt.
Holding your breath can increase intra-abdominal pressure unnecessarily; ensure you breathe steadily, exhaling during the posterior tilt and inhaling during the anterior tilt.

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Questions

What muscles does Pelvic Tilt work?

Pelvic Tilt primarily targets Gluteus Maximus, Rectus Abdominis. Secondary muscles include Hamstrings, Iliopsoas.

Is Pelvic Tilt good for beginners?

Pelvic Tilt is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Pelvic Tilt?

You need Body weight to perform Pelvic Tilt. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Pelvic Tilt?

Synchronize your breath with the movement; exhale as you flatten your back (posterior tilt) and inhale as you return to the neutral or slightly arched position (anterior tilt). Keep the movement slow and controlled, focusing on the articulation of your pelvis rather than using momentum or excessive force. Actively engage your core and glutes; imagine pulling your belly button towards your spine and gently squeezing your glutes during the posterior tilt. The range of motion is small; avoid extreme arching or flattening of the lower back, aiming for subtle, precise pelvic movement.

What are common mistakes when doing Pelvic Tilt?

Arching excessively or forcing the back flat can strain the lumbar spine; instead, maintain a controlled, subtle movement within a comfortable range. Using momentum from the legs or torso rather than isolating the pelvic movement diminishes effectiveness; focus on engaging your core and glutes to initiate and control the tilt. Holding your breath can increase intra-abdominal pressure unnecessarily; ensure you breathe steadily, exhaling during the posterior tilt and inhaling during the anterior tilt.