Videos
Instructions
- Begin by lying on your back with your knees bent, feet flat on the mat, and hands at your sides with your palms down.
- Tighten and contract your muscles of the abdomen and buttocks, so as to push the lower back flat against the mat.
- Your pelvis should tilt forward and back during the movement.
- Move through a comfortable range of motion.
- Slowly return to start position.
- Repeat the movement with control for the desired duration.
Technical Tips
- Avoid arching your lower back during the movement.
- Keep your glutes relaxed to focus on core engagement.
- Move slowly and with control to enhance muscle activation.
Breathing Tips
- Inhale deeply before beginning the movement.
- Exhale as you tilt your pelvis and engage your core.
- Inhale again as you return to the starting position.
Medical restrictions
- Acute lower back pain
- Severe herniated disc
- Unstable pelvic injuries
Description
The pelvic tilt is a foundational core exercise designed to strengthen the abdominal muscles while promoting spinal alignment and pelvic stability. Ideal for beginners, this movement involves tilting the pelvis backward to engage the deep core muscles and improve awareness of neutral spine positioning. Often prescribed in rehabilitation settings, the pelvic tilt helps alleviate lower back discomfort by teaching proper posture and control of the lumbar spine. Performed without equipment or with a yoga mat for comfort, it is commonly used in physical therapy, yoga, and Pilates routines. This low-impact exercise improves core endurance, increases flexibility in the lower spine, and enhances postural control, making it particularly beneficial for individuals with sedentary lifestyles or lower back issues. Consistent practice of the pelvic tilt contributes to better body mechanics and serves as a preparatory movement for more advanced core training. Its simplicity and safety make it accessible to all fitness levels.
How do I do a pelvic tilt correctly at home?
To perform a pelvic tilt at home, lie on your back with knees bent and feet flat, then engage your abs and glutes to flatten your lower back against the floor. Move your pelvis through a comfortable range of motion and repeat slowly to improve core control.
Is the pelvic tilt good for lower back pain?
Yes, the pelvic tilt is commonly recommended for lower back pain as it strengthens the core and helps restore proper lumbar alignment, reducing pressure on the spine.
Can beginners do pelvic tilts safely?
Pelvic tilts are safe and highly effective for beginners, especially when performed on a yoga mat with proper breathing and controlled movement.
What muscles are targeted by the pelvic tilt?
The pelvic tilt primarily targets the abdominal muscles, especially the deep core, while also engaging the lower back and glutes as secondary stabilizers.
Should I feel my lower back during pelvic tilts?
You may feel gentle pressure in the lower back, but you should not experience pain. The focus should remain on controlled abdominal engagement to support the spine.