Pelvic Tilts for Core Training

Video Transcript

"KIRK VICKERS: We're talking about core strengthening today and this is a very important exercise or a very important movement that I'm going to show you next. It's called the pelvic tilt. And basically what we're going to be talking about, we're going to be talking about the lower spine. Specifically, we call this the lordosis or the curve in the low back. I'm going to show you how to put this part of your body, this part of your spine in a more neutral position so we can get some strengthening in that area and activate some of those smaller muscles. So I'm going to go to the floor here and I'm going to lay with my knees bent, my feet kinda together, my arms just down to the side. What we're going to try to do is take our hips and our pelvis and rotate them back so we're flat into the floor with our low back. When that happens, we're going to feel activation through some of the musculature through here. Not only are we getting the abdominals involved but we're also getting some of the deep structures within the body. So what we want to do is we want to hold that back for a three- to five-second count and then release that. I don't know if you can see that but you see a little movement. What's happening is my low back is pressing into the floor. We call that a belly button to spine position. What we want to do is press that back, hold that for a three- to five-second count, release it and go back again three to five seconds. Do that for maybe 10 to 15 times, maybe as many as 25 times to really activate that area and call in some of those deep structures."