Pelvic Tilt Hold
Strengthen your core and improve pelvic stability with the Pelvic Tilt Hold! A simple exercise for a stronger you.
The Pelvic Tilt Hold mainly works the core, with help from the lower back and glutes & hips. No equipment needed: it uses just your bodyweight.
Pelvic Tilt Hold Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Lower Back (quadratus lumborum); Glutes (gluteus maximus)
Pelvic Tilt Hold Variations and Alternatives
How to do the Pelvic Tilt Hold
Pelvic Tilt Hold
Positioning:
Lie on your back on a flat, comfortable surface, such as an exercise mat.
Bend your knees and place your feet flat on the floor, hip-width apart. Your feet should be positioned close to your buttocks.
Rest your arms at your sides, palms facing down.
Movement:
Engage your core by tightening your abdominal muscles.
Gently press your lower back into the floor by tilting your pelvis upwards. Imagine you're trying to flatten your lower back against the ground.
Hold this position for 5-10 seconds while breathing steadily. Make sure to keep your shoulders relaxed and your neck comfortable.
Slowly release and return to the starting position.
Repeat for 8-12 repetitions, focusing on controlled movement and proper form.
Tips:
Keep your knees relaxed and avoid letting your feet lift off the ground during the exercise.
If you feel any discomfort in your back or neck, make sure your alignment is correct. Adjust your positioning as needed.
This exercise can help strengthen your core and improve pelvic stability.
Pelvic Tilt Hold FAQs
What muscles does the Pelvic Tilt Hold work?
The Pelvic Tilt Hold mainly works the core, with help from the lower back and glutes & hips. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Pelvic Tilt Hold?
None. The Pelvic Tilt Hold is a bodyweight exercise, so you can do it anywhere.
What are some Pelvic Tilt Hold variations and alternatives?
Similar exercises include the Dish Hold, 45-Degree Hollow Body, Hollow Body Hover and Hollow Body Tuck.
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