Pelvic tilt is a simple exercise that helps to strengthen the muscles in the lower back and abdominals, improve posture, and reduce lower back pain. It involves tilting the pelvis forward and backward while lying on your back.
How to perform
Instructions for the Pelvic Tilt exercise:1. Lie on your back on a mat with your knees bent and your feet flat on the floor. Place your arms by your sides with your palms facing down.
2. Take a deep breath in and as you exhale, tilt your pelvis backward so that your lower back presses into the floor. This will engage your abdominal muscles.
3. Hold this position for a few seconds, then inhale as you tilt your pelvis forward, arching your lower back slightly off the floor. This will engage your lower back muscles.
4. Hold this position for a few seconds before exhaling and returning to the starting position with your lower back flat on the floor.
5. Repeat this movement for 10-15 repetitions, focusing on the quality of the movement rather than the quantity.
6. As you become more comfortable with the exercise, you can increase the number of repetitions or hold the forward and backward tilts for longer periods of time.
7. Remember to keep your movements controlled and smooth, and to engage your core muscles throughout the exercise. It's also important to breathe deeply and rhythmically as you perform the pelvic tilts.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.