Pelvic tilt

The pelvic tilt is a subtle move that focuses on your lower back, but also emphasizes your abdominals. This is a good exercise to do if you have a history of lower back problems. The pelvic tilt restores mobility to tight or stiff muscles and it heightens body awareness of the muscles of the lower back. It is also a great warm-up exercise for more strenuous core training.

Getting set
Lie on your back with your knees bent and feet flat on the floor about hipwidth apart. Rest your arms wherever they’re most comfortable. Start with your pelvis in a level position with the natural curve in your lower spine. See photo A.

The exercise
As you exhale, draw your abdominals in toward your spine and gently press your back down, tilting your pelvis backward. Don’t tilt your head up and back or hunch your shoulders. As you inhale, return your pelvis to a level position. See photo B.

Do’s and don’ts

• DO keep your head, neck, and shoulders relaxed.
• DON’T lift your lower back off the floor as you tilt your pelvis up.
• DON’T arch your back off the floor when you lower your hips back down.

Other options
Chair tilt (easier): Lie on your back and place your heels up on the seat of a chair with your knees bent at a right angle and thighs perpendicular to the floor. Then perform the exercise exactly as the basic version.
Bridge (harder): At the top of the pelvic tilt, continue peeling your spine off the floor until only your shoulder blades and shoulders remain on the floor. Work hard to keep your abdominals pulled inward to prevent your back from sagging. Hold a moment and slowly lower your body downward.