Pelvic Tilt Into Bridge
Description
This exercise involves lying on your back with your knees bent and feet flat on the ground. You then tilt your pelvis up towards the ceiling, lifting your hips off the ground to create a bridge shape with your body. This movement helps to strengthen the glutes, hamstrings, and lower back muscles.
Equipment Required
Pelvic Tilt Into Bridge Instructions
- Start by lying on your back with your knees bent and feet flat on the ground.
- Place your arms by your sides with your palms facing down.
- Take a deep breath in and as you exhale, engage your core muscles and tilt your pelvis towards your belly button.
- Continue to press your lower back into the ground as you lift your hips up towards the ceiling.
- Hold this position for a few seconds, making sure to keep your core engaged and your glutes squeezed.
- Slowly lower your hips back down to the ground, starting with your upper back and ending with your lower back.
- Repeat for 10-15 repetitions, focusing on maintaining proper form and control throughout the exercise.
Pelvic Tilt Into Bridge Form & Visual
Pelvic Tilt Into Bridge Benefits
- Strengthens the glutes, hamstrings, and lower back muscles
- Improves core stability and balance
- Stretches the hip flexors and quadriceps
- Helps alleviate lower back pain
- Improves posture and spinal alignment
Pelvic Tilt Into Bridge Muscles Worked
- Glutes
- Hamstrings
- Lower back
- Abdominals
Pelvic Tilt Into Bridge Variations & Alternatives
- Pelvic Tilt Bridge with Leg Extension
- Single Leg Pelvic Tilt Bridge
- Weighted Pelvic Tilt Bridge
- Side-Lying Pelvic Tilt Bridge
- Reverse Pelvic Tilt Bridge
