Enhancing Skills

Pelvic Tilt

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Stretch

Equipment:

N/A

The pelvic tilt is a simple exercise that targets the muscles of the lower back and the core.

Proper form:

  1. Lie on your back with your knees bent and your feet flat on the ground.
  2. Flatten your lower back against the ground by tilting your pelvis backwards.
  3. Hold for a few seconds, then release.
  4. Arch your lower back by tilting your pelvis forwards.
  5. Hold for a few seconds, then release.
  6. Repeat the exercise, alternating between tilting your pelvis forwards and backwards.

How to reduce difficulty: If you find the exercise difficult, you can start by only tilting your pelvis backwards and holding the position for a longer period of time.

How to increase difficulty: You can increase the difficulty of the exercise by holding each position for a shorter period of time and performing more repetitions.

Number of reps: Beginner: 2 sets of 10 reps Intermediate: 3 sets of 15 reps Advanced: 4 sets of 20 reps

Estimated time for exercise: 2-3 minutes

Body Group:

Abs (Core)

Muscle Group(s):

Abdominals, Lower back

Muscles used:

Primary:

Rectus abdominis

Secondary:

Erector spinae

Tertiary:

Transverse abdominis

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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