Pelvic Rocks for Core Training

Video Transcript

"KIRK VICKERS: The next movement that we're going to do is called the pelvic rock. This is a progression from the pelvic tilt. It doesn't seem like you're doing a lot here but we're really activating those small muscles in the body. Think of your fist. When you make a fist, you can make a very loosely clenched fist or you can really generate some power and make a tight fist. What we're trying to do is really generate that tight power and get some stabilizers working in our body. It's not just about big movers but also calling in some of the small movers. This is what we're going to do with the next exercise. We're going to do what's called the pelvic rock. So we're going to go back into that pelvic-tilt position that we started first and then we're going to rock our legs over. Now, we don't want our hips to roll way up. We're just going to let our feet stay flat on the ground, let our hips come over to the side, come back to this neutral position and then we're going to flatten out the low back again, and we're going to go to the other side. Even though you feel tightness here, be careful not to just feel tightness to the abdominals but make sure you try to flatten--physically flatten out the low back. So it's going to rock from one side. We call this a pelvic rock. Tighten it up and then go to the other side. Although I've been doing this for many years now, I can still feel times where I'm losing my position, that neutral position, that back-down position. Again, think belly button to spine."