The pelvic tilt is a bodyweight exercise that targets the abdominal muscles and helps improve core stability and lower back health. It is often used in rehabilitation and as a foundational movement for beginners.
Also Works
Lower Back
How to Perform
1
Lie flat on your back with your knees bent and feet flat on the ground.
2
Place your hands by your sides.
3
Engage your abs and tilt your pelvis upward, pressing your lower back into the ground.
4
Hold this position for a few seconds, focusing on contracting your abs.
5
Release the tilt and return to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Focus on flattening your lower back completely against the floor by engaging your deep lower abs.
•Hold the tilted position for 5-10 seconds per rep to build endurance in the core stabilizers.
•Breathe normally during the hold; do not hold your breath.
Common Mistakes
•Using the glutes to push the hips up instead of engaging the lower abs to tilt the pelvis.
•Holding the breath, which reduces the ability to maintain the contraction for extended holds.
•Performing the movement too quickly without holding the tilt, which reduces the isometric strengthening benefit.