The pelvic tilt is the go-to exercise for strengthening your core if you are pregnant or your lower back is weak or injured. It can be be done from several positions and with varying levels of difficulty. The most common form which is also the easiest to perform, is done lying on your back. In later stages of pregnancy, the pelvic tilt is done on the hands and knees which allows you to strengthen your core without compromising the abdominal aorta. For men and women, the pelvic tilt is a safe and effective choice for stabilizing the lower spine and strengthening the abdominal wall.
Basic Pelvic Tilt
Lie on your back on a mat or soft surface. Bend your knees and place your feet flat on the just under your knees hip-width apart. Relax your upper body down into the mat. Place your arms with palms facing down just off to the sides of your hips. Exhale as you tilt your pelvic bone up by pulling your lower abs in downward to the spine and pressing your lower back deeper into the mat.. Try not to assist the contraction by squeezing your buttocks muscles. Your pubic bone should end up a little higher than your navel at the peak of the contraction. Hold for a few seconds and release back to neutral position. Repeat for three to five repetitions.
Pelvic Tilt On Heels With Hip Lift
Position yourself on your back with your knees bent as in the basic pelvic tilt position. Walk your feet out from under your knees one foot length so that your shins are slightly in front of your knees. Lift your toes off the floor so you are resting only on your heels. Exhale and pull your navel into your spine as you simultaneously press your middle back into the mat and slightly lift your hips up about 1-inch off the mat. Hold the pelvic tilt lift for a count of five. Slowly return your hips to the mat and release your abs. Repeat the sequence three to five more times.
Pelvic Tilt in Yoga Cat Stretch Pose
This particular pelvic tilt exercise is ideal for pregnant women. It is also a therapeutic stretch for people with lower back pain or weakness. To begin this exercise, get on your hands and knees with your hands placed directly underneath your shoulders and your knees lined up directly underneath your hips. Exhale as you perform your pelvic tilt by pulling your navel in and rounding your lower back up towards the ceiling. Your head should fall naturally toward your chest in alignment with your spine. Hold the stretch for 5 to 10 seconds. Inhale as you return your spine to neutral position.
Stability Ball Pelvic Tilt
Using the stability ball allows you to perform your pelvic tilt exercise with the added benefit of increasing balance and enhancing core stabilization. Sit up tall on the stability ball with your feet flat on the floor in front of your and your knees positioned hip-distance apart. Place your hands just behind your ears on your head as you would performing an abdominal crunch. Exhale as you contract your abdominals in and tilt your pelvis forward. Inhale as you return to neutral spine position. Continue to flow through the movement tilting, contracting and releasing for 15 to 20 repetitions.
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