Table of ContentsView AllTable of ContentsPelvic Tilt ExerciseModificationsPrecautionsCommon MistakesSummary
Table of ContentsView All
View All
Table of Contents
Pelvic Tilt Exercise
Modifications
Precautions
Common Mistakes
Summary
Pelvic tilt exercises can stretch and strengthen your abdominal muscles, and help to relievesciaticaandlow back (lumbar) pain. Their benefits are far greater than their complexity: Simply lie on your back with your knees bent and raise your pelvis.
Pelvic tilts are safe for just about anyone, even if you’re pregnant.
Ben Goldstein
Pelvic tilt exercises are designed to strengthen some of these core muscles.A posterior pelvic tilt activates the deepest of the abdominal muscles, thetransverse abdominis, which wraps around the spine to provide stability.
Pelvic tilt exercises can be done in a variety of ways. The simplest, which is performed while supine (lying on your back), is safe for most people, including beginners and those experiencing back pain.
To do a basic pelvic tilt:
Tip: Release Your Hip FlexorsThe hip flexor muscles are located where the tops of the thighs connect to the pelvis at the hip socket. Try to let go of any tension in these muscles while performing pelvic tilts so that theabdominal muscles do all the workof moving the pelvis.
Tip: Release Your Hip Flexors
The hip flexor muscles are located where the tops of the thighs connect to the pelvis at the hip socket. Try to let go of any tension in these muscles while performing pelvic tilts so that theabdominal muscles do all the workof moving the pelvis.
Overview of Abdominal Muscles
Pelvic Tilt Modifications
Pelvic tilt variations can be done standing, kneeling, and sitting.
Advanced exercisers who want to really challenge their core muscles can do them while standing with their back against a wall. Women who are in the late stages of pregnancy should do pelvic tilts while on all fours.
Standing Pelvic Tilt
If you’re pregnant or have a condition that makes it uncomfortable to lie on your back, the standing pelvic tiltmay be more comfortable. To do a standing pelvic tilt:
Kneeling Pelvic Tilt
To add variety and If your fitness level allows, you can try a more challenging variation. To do a kneeling pelvic tilt:
This pelvic tilt variation should only be done if you have no pain in your wrists and knees.
Seated Pelvic Tilt
To do this more challenging variation, you’ll need an exercise ball. Choose a ball that is the right size for you. You should be able to sit on it with your hips slightly higher than your knees.
To do the seated pelvic tilt:
Using an exercise ball requires keeping your core muscles engaged to maintain your balance, making this variation more challenging than others.
Safety and Precautions
Pelvic tilts are safe for most people when done properly in the right position.
You may want to avoid supine pelvic tilts if:
Instead, try standing or kneeling pelvic tilts if you are pregnant or unable to lie on your back.
You should avoid standing pelvic tilts if you have:
You should avoid kneeling pelvic tilts if you:
As always, check with your healthcare provider before starting or intensifying a workout routine.
Common Mistakes When Doing a Pelvic Tilt
There are a few mistakes you want to avoid when doing pelvic tilts.
Forgetting to breathe:Breathing provides oxygen to your muscles, helps you stay focused, and helps prevent injury.
Lifting your pelvis:If your butt is coming up off the floor as you do a pelvic tilt, this is a different exercise called a bridge. You also may end up rolling your pelvis toward your feet instead of your head.
Using abdominal muscles incorrectly:Pushing your belly out or sucking it in as you do a pelvic tilt is not working the core muscles. You should feel deeper muscles (transverse abdominus) tightening once you fully engage your abdominal muscles.
Be sure to take necessary precautions, including checking with your healthcare provider before starting or intensifying a workout routine.
3 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Takaki S, Kaneoka K, Okubo Y, Otsuka S, Tatsumura M, Shiina I,et al.Analysis of muscle activity during active pelvic tilting in sagittal plane.Phys Ther Res. 2016 Nov 29;19(1):50-57. doi:10.1298/ptr.e9900.National Health Service.Lower Back Pain Exercises.Bradley H, Esformes J.Breathing pattern disorders and functional movement.Int J Sports Phys Ther. 2014;9(1):28–39.Additional ReadingTakaki S, Kaneoka K, Okubo Y, et al.Analysis of muscle activity during active pelvic tilting in sagittal plane.Phys Ther Res. 2016; 19(1): 50–57. doi:10.1298/ptr.e9900
3 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Takaki S, Kaneoka K, Okubo Y, Otsuka S, Tatsumura M, Shiina I,et al.Analysis of muscle activity during active pelvic tilting in sagittal plane.Phys Ther Res. 2016 Nov 29;19(1):50-57. doi:10.1298/ptr.e9900.National Health Service.Lower Back Pain Exercises.Bradley H, Esformes J.Breathing pattern disorders and functional movement.Int J Sports Phys Ther. 2014;9(1):28–39.Additional ReadingTakaki S, Kaneoka K, Okubo Y, et al.Analysis of muscle activity during active pelvic tilting in sagittal plane.Phys Ther Res. 2016; 19(1): 50–57. doi:10.1298/ptr.e9900
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Takaki S, Kaneoka K, Okubo Y, Otsuka S, Tatsumura M, Shiina I,et al.Analysis of muscle activity during active pelvic tilting in sagittal plane.Phys Ther Res. 2016 Nov 29;19(1):50-57. doi:10.1298/ptr.e9900.National Health Service.Lower Back Pain Exercises.Bradley H, Esformes J.Breathing pattern disorders and functional movement.Int J Sports Phys Ther. 2014;9(1):28–39.
Takaki S, Kaneoka K, Okubo Y, Otsuka S, Tatsumura M, Shiina I,et al.Analysis of muscle activity during active pelvic tilting in sagittal plane.Phys Ther Res. 2016 Nov 29;19(1):50-57. doi:10.1298/ptr.e9900.
National Health Service.Lower Back Pain Exercises.
Bradley H, Esformes J.Breathing pattern disorders and functional movement.Int J Sports Phys Ther. 2014;9(1):28–39.
Takaki S, Kaneoka K, Okubo Y, et al.Analysis of muscle activity during active pelvic tilting in sagittal plane.Phys Ther Res. 2016; 19(1): 50–57. doi:10.1298/ptr.e9900
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