Pelvic Tilt 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Pelvic Tilt is a bodyweight exercise that primarily targets the abdominal muscles while also engaging the lower back as a secondary muscle group. Performed lying on the back with knees bent and feet flat on the floor, it involves alternating between arching the lower back away from the floor and then flattening it by tightening the abdominals and glutes. This controlled movement improves core strength, stability, and pelvic mobility, helping to enhance posture and reduce lower back tension.
How to Perform
Lie on your back with your knees bent and feet planted firmly on the floor, keeping your arms relaxed at your sides.
Gently arch your lower back away from the floor, allowing your abdominal muscles to release and taking slow, controlled breaths.
Bring your spine back to the floor to finish the anterior pelvic tilt phase.
Engage your core and glute muscles to press your lower back into the ground, causing a slight lift of your tailbone.
Maintain tight abdominal engagement while holding this posterior pelvic tilt position, focusing on stability and control.
Slowly return to the starting position, fully relaxing your abs and glutes before initiating the next repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on slow, controlled movements rather than speed.
Keep your breathing steady and synchronized with each tilt.
Avoid lifting your hips too high to prevent strain on the lower back.
Engage your core throughout the entire movement.
Ensure your feet remain flat and knees stay aligned.
Relax your glutes and abs fully between repetitions.
Maintain a neutral neck position to avoid tension.
Perform the exercise on a comfortable, supportive surface.
Concentrate on the mind-muscle connection with abs and lower back.
Start with fewer repetitions and gradually increase as your core strengthens.
How Not to Perform
Do not rush through the movement or use momentum.
Do not hold your breath while performing the tilts.
Do not lift your hips excessively, causing strain on the lower back.
Do not let your feet or knees shift out of alignment.
Do not arch or hyperextend your neck.
Do not allow your abs or glutes to relax during the tilt phase.
Do not perform on a hard, uncomfortable surface without support.
Do not neglect the mind-muscle connection with your core.
Do not perform too many repetitions before mastering proper form.
Do not let your lower back sag or collapse during the posterior tilt.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
