HIP FLEXOR

Pelvic Tilts

Boost Flexibility & Core Strength

Pelvic tilts are a gentle yet powerful stretch that targets your lower back, hips, and core muscles, helping improve flexibility, relieve tension, and promote better spinal alignment. Often called the “foundation of core stability,” this simple movement acts like a reset button for your pelvis, making it perfect for those who sit all day or struggle with lower back stiffness. Whether you’re a beginner or a fitness enthusiast, pelvic tilts can help you move more freely and comfortably.

Key Benefits 💪

✅ Eases Lower Back Pain – Great for desk workers or anyone with stiffness.

✅ Improves Flexibility – Loosens tight hip muscles for better movement.

✅ Strengthens Core – Engages your abs and pelvic floor for stability.

✅ Enhances Posture – Aligns your spine naturally.

✅ Stress Relief – Gentle rocking motion calms the mind.

Pelvic Tilts

Pelvic Tilts Exercise

📋How To Do Pelvic Tilts

1️⃣Starting Position

  • Lie on your back with knees bent, feet flat on the floor (hip-width apart).
  • Rest your arms by your sides, palms down.

2️⃣Engage Your Core

  • Gently tighten your abdominal muscles (like you’re zipping up tight jeans).

3️⃣ Tilt Your Pelvis

  • Press your lower back into the floor, tilting your pelvis upward (like pouring water from a bowl).
  • Hold for 3-5 seconds, then release.

4️⃣Repeat Smoothly

Do 10-15 reps, moving slowly like a rocking chair.

🔥 Modifications:

  • Beginner: Place a small pillow under your hips for support.
  • Advanced: Lift feet slightly off the ground to engage deeper core muscles.

 📊 Quick Reference Table

Muscles Worked

Difficulty Level

Lower back, Core, Hips

Beginner-Friendly

⚠️Safety Tricks

🔹 Warm Up First – Do light stretches or walk for 5 mins.

🔹 Move Slowly – No jerky motions; think “smooth waves.”

🔹 Listen to Your Body – Stop if anything feels off.

❌ Common Mistakes:

🔸 Rushing the Movement – Pelvic tilts are about control, not speed.

🔸 Over-Tilting – Small movements are effective; no need to lift hips high.

🔸 Ignoring Breathing – Exhale as you tilt, inhale as you release.

Quick Tip:

Pair pelvic tilts with deep breathing for maximum flexibility and relaxation. Your lower back will thank you! 🌟