How to Do a Pelvic Tilt for Lower Back Exercise

The pelvic tilt is a simple exercise that can build support for your lower back and abdomen. This exercise works very well for people who have back problems due to poor posture and weak muscles. In fact, the pelvic tilt is often used in rehabilitation because it strengthens the core muscles, the lower back and the muscles around the hips.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Towel (optional)

1. Lie on the floor with your legs hip-width apart, your knees bent, both feet on the floor, and your arms at your side or extended outward with the palms down. You may want to lie on a towel if the floor is not very comfortable. Relax your head and shoulders.

2. Squeeze your abdominal muscles your buttocks. Remember to breathe during this or any other exercise.

3. Press the small of your back into the floor. Your pelvis will tilt into a neutral position.

4. Hold this position for 5 seconds. If you are a beginner, repeat 10 times. Later, you can add more repetitions.

Tips & Warnings

• As you become more advanced, place your legs flat up against a wall when you do pelvic tilts. This will make your workout more challenging.
• If you are pregnant, you can do a pelvic tilt while standing against a wall. Stand with your back against the wall and push your navel toward the wall while controlling your pelvis.
• Discontinue this or any other exercise if you feel pain, tingling or numbness.

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