Pelvic Tilt Into Bridge

What is Pelvic Tilt into Bridge? Pelvic tilt into bridge is a core and glute strengthening exercise that helps improve hip mobility and stability. It involves performing a pelvic tilt movement while in a bridge position, activating the core muscles and glutes effectively.

Tutorial

1. Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Engage your core muscles by drawing your navel towards your spine.
3. Slowly tilt your pelvis towards you, feeling a slight lift in your lower back off the floor.
4. Hold the pelvic tilt for a few seconds, then release.
5. Next, press through your heels and lift your hips off the floor to come into a bridge position.
6. Squeeze your glutes at the top of the movement while maintaining the pelvic tilt.
7. Slowly lower your hips back down to the starting position and repeat the movement.

Common Mistakes

• Arching the lower back excessively instead of maintaining a pelvic tilt.

• Allowing the knees to fall outwards instead of keeping them hip-width apart. - Holding your breath instead of breathing steadily throughout the exercise.

• Relying too much on the lower back to lift the hips instead of engaging the glutes.

Tips for Better Results

• Focus on the quality of the movement rather than speed.

• Keep the core muscles engaged throughout the exercise. - Visualize pulling your belly button towards your spine to maintain the pelvic tilt.

• Experiment with different foot positions to target different areas of the glutes.

Muscles Worked

• Core muscles (rectus abdominis, transverse abdominis, obliques) - Glute muscles (gluteus maximus, medius, minimus) - Hamstrings - Lower back muscles