How to Do the Pilates Pelvic Tilt Move
The pelvic tilt exercise in Pilates is a beginner exercise that helps to strengthen your core abdominal muscles. This move can also help develop muscle support for the lower back and ease minor lower back pain.
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Instructions
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Lie down with your back on the floor. Slowly bend your knees and bring your feet up closer to your behind. Place your feet flat on the floor. You will notice a small gap of space between your lower back and the floor. This is the correct starting position.
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Take a deep breath; as you exhale begin to tilt your pelvis. Slowly rock your pelvic muscles forward. This brings your lower back muscles flat on the floor. Continue to bring your pelvic muscles forward until it becomes slightly uncomfortable.
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Hold your position for a count up to 5 seconds. When you first begin working out, you may only be able to hold the move for 3 seconds, but as you continue to exercise and strengthen your muscles you'll be able to hold it longer.
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Inhale again and slowly relax your abdominal muscles. Allow your pelvic muscles to go back to the starting position. Repeat this exercise 5 to 10 times, depending on your comfort level.
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Tips & Warnings
As a beginner, only perform this move on a padded exercise mat on the floor. As you become more advanced, move to a standing position on a wall to add more difficulty.
Pay attention to your tension level in your abdominal muscles. If you can't hold this position for at least 3 times and 5 seconds, loosen your abdominal muscles slightly when tilting your pelvic muscles.
