Pelvic Tilts
The foundational exercise for learning pelvic control. By gently rocking the pelvis forward and back in a gravity-eliminated position, you reactivate the connection between your deep core and lower back — the essential starting point before any more complex corrective work.
How to do it
- 1
Lie on your back with knees bent and feet flat on the floor.
- 2
Flatten your lower back into the floor by tightening your deep abs, this is posterior tilt.
- 3
Hold the flattened position for 3 seconds, then release to let the natural arch return.
- 4
Gently arch your lower back off the floor, anterior tilt, and hold 3 seconds.
- 5
Alternate between posterior and anterior tilt in a slow, rhythmic pattern. Breathe throughout.
Benefits
- Reactivates the deep core-lower back connection
- Teaches awareness of pelvic neutral between the two extremes
- Reduces lower back pain and stiffness with daily practice
Common mistakes
- Moving too fast and losing control of each position
- Holding the breath during either tilt
- Using the glutes to tilt the pelvis instead of the deep abdominals
Target areas
Good for
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