Pelvic Tilt Exercises
The pelvic tilt exercise will strengthen your ab muscles, especially your lower abdominals. It can be done while lying, seated or standing. This exercise is good for anyone, is especially helpful for pregnant women.
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Lying Pelvic Tilts
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Pelvic tilts can be done while lying on the floor. Lie on your back and bend your knees. Put your feet flat on the floor. Relax your arms to your sides with your palms down. Feel the natural curve in your lower back. Draw in your abdominal muscles as you tilt your pelvis back in a counterclockwise position. This will push your lower back into the floor. Feel how your stomach muscles are pulling your abs into your spine. Hold this position for three to 10 seconds. Repeat this exercise until your have fatigued your stomach muscles. Do not do this version if your are pregnant and past your first trimester.
Seated Pelvic Tilts
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A pelvic tilt exercise can also be done while seated in a chair. It is easier to do if you have a chair with a straight back rest. Sit up straight in the chair with your back against the back of the seat. Feel the natural curve in the lower back. Place your feet flat on the floor at a hip's width distance. Place your hands on your belly button. Tilt your pelvis back and draw in your abs. Feel the muscles under your palms contract as your lower back is pushed flat against the seat. Hold for three to 10 seconds. Repeat five to 10 times or until your ab muscles are tired. Be sure to breathe throughout the exercise.
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Standing Pelvic Tilts
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Stand up straight against a wall with your feet shoulder width apart. Put your hips and shoulders against the wall. Your heels can be a comfortable distance from the wall. Place your hands on your stomach. Look straight ahead. Tilt your pelvis and squeeze in your abs and buttock muscles. Push your low back flat against the wall. Hold for three to 10 seconds. Do at least five repetitions but do as many as you can holding as long as you can do them up to 10 seconds.
Breathe slowly and deeply throughout your pelvic tilt exercises. If you can exhale as you squeeze your abs it will help you contract them. Inhale between reps.
You can do this exercise three to five days a week.
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