라이브러리로시작 
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운동 라이브러리
Pelvic Tilt
A low-intensity floor drill that teaches posterior pelvic tilt and deep core activation, foundational for bracing in bigger lifts.
코어맨몸Pelvic control
주동근
복횡근복직근
협응근
둔근골반저근
장비
맨몸
패턴
Pelvic control
준비 자세
- 01Lie on your back with knees bent and feet flat, hip width apart.
- 02Rest the arms at your sides with palms down.
- 03Notice the small natural gap between the lower back and the floor.
- 04Relax the neck and shoulders before starting.
수행
- 01Exhale and gently flatten the lower back into the floor by tilting the pelvis back.
- 02Feel the lower abs engage and the glutes lightly assist.
- 03Hold the flattened position for 3 to 5 seconds while breathing shallowly.
- 04Inhale and release back to the neutral starting arch.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.