Pelvic Tilt
Description
The pelvic tilt is a foundational core activation exercise where you lie on your back and press your lower back flat into the floor by tilting your pelvis posteriorly. It activates the transverse abdominis and is widely used for lower back pain management and core awareness.
Equipment Required
Pelvic Tilt Instructions
- Lie on your back with knees bent, feet flat on the floor.
- Place your hands on your hip bones or at your sides.
- Gently tilt your pelvis so your lower back presses flat into the floor.
- Imagine pulling your belly button toward your spine.
- Hold for 5 to 10 seconds.
- Release and allow your natural arch to return.
- Repeat 10 to 15 times.
- The movement is subtle — focus on the pelvic rotation, not ab crunching.
Pelvic Tilt Form & Visual
Pelvic Tilt Benefits
- Foundational core activation exercise
- Widely used for lower back pain management
- Activates the transverse abdominis
- Teaches pelvic awareness and control
- No equipment needed
- Gentle and accessible for all levels
Pelvic Tilt Muscles Worked
- Transverse abdominis
- Rectus abdominis (slight)
- Gluteus maximus (slight)
- Multifidus (learning to control)
Pelvic Tilt Variations & Alternatives
- Dead Bug
- Bird Dog
- Glute Bridge
- Curl-Up
- Standing Pelvic Tilt
