Standing Against-Wall Pelvic Tilt
Improve posture & core strength with the Standing Against-Wall Pelvic Tilt. Gently strengthen your lower back and abs.
The Standing Against-Wall Pelvic Tilt mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Standing Against-Wall Pelvic Tilt Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Lower Back (quadratus lumborum)
Standing Against-Wall Pelvic Tilt Variations and Alternatives
How to do the Standing Against-Wall Pelvic Tilt
Standing Pelvic Tilt Against Wall
Positioning:
Stand with your back against a wall. Ensure your heels are about a few inches away from the wall.
Your feet should be shoulder-width apart.
Align your head, upper back, and hips against the wall. Your lower back may naturally curve away from the wall, and that’s okay.
Movement Instructions:
Engage your abdominal muscles gently, pulling your belly button in towards your spine.
Tilt your pelvis slightly forward by pressing your lower back against the wall.
Hold this position for 5 to 10 seconds. Focus on keeping your shoulders relaxed and do not hold your breath.
Release the tilt and return to the starting position.
Repeat this movement for 10 to 15 repetitions, maintaining a controlled and steady pace.
Tips:
Ensure your breathing is smooth throughout the exercise.
You can place your hands on your hips or cross your arms over your chest for added comfort.
Focus on the connection between your lower back and the wall for an effective pelvic tilt.
Standing Against-Wall Pelvic Tilt FAQs
What muscles does the Standing Against-Wall Pelvic Tilt work?
The Standing Against-Wall Pelvic Tilt mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Standing Against-Wall Pelvic Tilt?
None. The Standing Against-Wall Pelvic Tilt is a bodyweight exercise, so you can do it anywhere.
What are some Standing Against-Wall Pelvic Tilt variations and alternatives?
Similar exercises include the Against-Wall Chin Tuck, Against-Wall Front Plank, Against-Wall Long Plank and Lying Shift Anterior Pelvic Hold.
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