Standing Spine & Pelvic Imbalance Hold
Target imbalances and improve stability with this standing hold. Feel the burn as you level your hips and strengthen your core.
The Standing Spine & Pelvic Imbalance Hold mainly works the core and lower back. No equipment needed: it uses just your bodyweight.
Standing Spine & Pelvic Imbalance Hold Muscles Worked
Primary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Secondary
Obliques; Lower Back (quadratus lumborum)
Standing Spine & Pelvic Imbalance Hold Variations and Alternatives
How to do the Standing Spine & Pelvic Imbalance Hold
Standing Spine and Pelvic Imbalance Hold
Positioning
Stand upright with your feet shoulder-width apart.
Ensure your weight is evenly distributed on both feet.
Keep your arms relaxed at your sides or place your hands on your hips.
Engage your core by tightening your abdominal muscles.
Maintain a neutral spine, aligning your head, shoulders, and hips.
Movement
Slowly shift your weight to one leg while lifting the opposite foot slightly off the ground.
Hold this position for 10-30 seconds, focusing on maintaining balance.
Ensure your pelvis remains level and stable; avoid tilting to the side.
Switch legs and repeat the hold on the other side.
Aim to perform this exercise for 2-3 sets, holding each side for the desired duration.
Tips
Focus on a point in front of you to help maintain your balance.
If you feel unsteady, you can hold onto a wall or chair for support.
Gradually increase the hold time as you become more confident and stable.
Standing Spine & Pelvic Imbalance Hold FAQs
What muscles does the Standing Spine & Pelvic Imbalance Hold work?
The Standing Spine & Pelvic Imbalance Hold mainly works the core and lower back. The main muscles are the rectus abdominis and erector spinae.
What equipment do you need for the Standing Spine & Pelvic Imbalance Hold?
None. The Standing Spine & Pelvic Imbalance Hold is a bodyweight exercise, so you can do it anywhere.
What are some Standing Spine & Pelvic Imbalance Hold variations and alternatives?
Similar exercises include the Kneeling Spine Imbalance & Pelvic, Pelvic Tilt Hold, Forward Head Spine Imbalance & Posture Hold and Standing Rest Pose.
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