Pelvic Tilt
Lying on your back with knees bent, the pelvis gently rocks to flatten and then arch the lower back, building awareness and control of pelvic position.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Lower Back (Erector Spinae)
- Glutes (Gluteus Maximus)
- Sets
- 1–2
- Reps
- 10–15
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with knees bent, feet flat and hip-width apart, arms by your sides.
Gently tighten your abdominals and tilt the pelvis so the lower back flattens toward the floor.
Hold for a moment.
Relax and tilt the pelvis the other way so a small arch forms under the lower back.
Rock slowly between the two positions for the prescribed reps.
Breathing: Exhale as you flatten the back and inhale as you return to the arch.
Coaching tips
Small, gentle movement
Keep the glutes on the floor
Relax the shoulders and neck
Common mistakes
Lifting the hips into a bridge
Pushing with the feet
Holding the breath
Safety notes
Keep the range small and comfortable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.