Back to library

Exercise Library

Pelvic Tilt

A low-intensity floor drill that teaches posterior pelvic tilt and deep core activation, foundational for bracing in bigger lifts.

CoreBodyweightPelvic control
GoLightWeight mediapelvic-tilt

Demonstration coming soon

Primary

Transverse abdominisRectus abdominis

Secondary

GlutesPelvic floor

Equipment

Bodyweight

Pattern

Pelvic control

Setup

  1. 01Lie on your back with knees bent and feet flat, hip width apart.
  2. 02Rest the arms at your sides with palms down.
  3. 03Notice the small natural gap between the lower back and the floor.
  4. 04Relax the neck and shoulders before starting.

Execution

  1. 01Exhale and gently flatten the lower back into the floor by tilting the pelvis back.
  2. 02Feel the lower abs engage and the glutes lightly assist.
  3. 03Hold the flattened position for 3 to 5 seconds while breathing shallowly.
  4. 04Inhale and release back to the neutral starting arch.

Checkpoints

  • -The lower back makes gentle contact with the floor at the top of the tilt.
  • -The movement comes from the pelvis, not from pushing through the legs.
  • -Breathing continues during the hold.
  • -Neck and shoulders stay relaxed throughout.

Common mistakes

  • -Lifting the hips off the floor into a bridge.
  • -Forcing the tilt by driving hard through the feet.
  • -Holding the breath to create the flattening.
  • -Rushing reps so the deep core never actually switches on.

Programming notes

  • -Use 2 to 3 sets of 10 to 15 reps with a 3 to 5 second hold each.
  • -Program in warm-ups or as a first step back into core training.
  • -Progress to dead bugs once you can hold the tilt while moving the limbs.

Related exercises

Dead Bug

Bodyweight / Core

Bird Dog

Bodyweight / Core

Hollow Hold

Bodyweight / Core

Plank

Bodyweight / Core

Almost there

Coming soon to iOS & Android

GoLightWeight is in the final stretch. Free to download, no account required to start.

Coming soonApp Store
Coming soonGoogle Play