Lying Pelvic Tilt
Strengthen your core & ease back pain! Gently tilt your pelvis to improve posture with this beginner-friendly exercise.
The Lying Pelvic Tilt mainly works the core and lower back, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Lying Pelvic Tilt Muscles Worked
Primary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Secondary
Glutes (gluteus maximus)
Lying Pelvic Tilt Variations and Alternatives
How to do the Lying Pelvic Tilt
Lie on your back on a flat surface with your knees bent and feet flat on the ground. Keep your arms by your sides.
Slowly flatten your lower back onto the floor by engaging your core muscles. Imagine pulling your navel towards your spine and slightly tucking your pelvis up.
Hold the position for 5 to 10 seconds. Your hips should remain on the floor while your pelvis tilts, and you should feel a gentle stretch in your lower back.
Relax and return to the starting position.
Repeat the movement for the recommended number of repetitions and sets.
Be sure to breathe naturally throughout the exercise and avoid holding your breath. The focus should be on the movement of the pelvis, and you should not feel any pain. If you do, stop the exercise and consult a professional.
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Lying Pelvic Tilt FAQs
What muscles does the Lying Pelvic Tilt work?
The Lying Pelvic Tilt mainly works the core and lower back, with help from the glutes & hips. The main muscles are the rectus abdominis and erector spinae.
What equipment do you need for the Lying Pelvic Tilt?
None. The Lying Pelvic Tilt is a bodyweight exercise, so you can do it anywhere.
What are some Lying Pelvic Tilt variations and alternatives?
Similar exercises include the Lower-Back Stretch Version IV, Alternating Lying Shift Posterior Pelvic Hold, Lying Shift Anterior Pelvic and Lying Shift Anterior Pelvic Hold.
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