Standing Pelvic Tilt

What is Standing Pelvic Tilt? Standing pelvic tilt is an exercise that focuses on improving pelvic mobility and core stability. It involves tilting the pelvis forward and backward while standing to engage and strengthen the core muscles.

Tutorial

1. Stand with your feet hip-width apart and your hands on your hips.
2. Inhale as you tilt your pelvis forward by pushing your hips slightly forward.
3. Exhale as you tilt your pelvis backward by tucking your tailbone under and engaging your lower abdominals.
4. Repeat this movement in a controlled manner for the desired number of repetitions.

Common Mistakes

• Arching the back excessively, which can strain the lower back.

• Moving too quickly and not engaging the core muscles effectively. - Holding the breath instead of breathing throughout the movement.

Tips for Better Results

• Focus on keeping the movement slow and controlled to maximize muscle engagement.

• Engage your core muscles throughout the exercise to protect your lower back. - Incorporate standing pelvic tilts into your warm-up routine to improve pelvic mobility before other exercises.

Muscles Worked Standing pelvic tilts primarily target the following muscles:

• Core muscles (rectus abdominis, transverse abdominis, obliques) - Lower back muscles - Hip flexors