Poor posture, tight hip flexors or weakness in the hip and core area can all be signs of pelvic instability. The website Elite Physio explains that the pelvic muscles are responsible for keeping the spine and pelvis in alignment, which in turn allows the lower limbs to function properly. If the pelvis is weak or unstable, then injuries or pain may occur in the legs or the spine. Exercises to stabilize the pelvis incorporate strengthening the entire core, including the abdominals, glutes and lower back.
Bridge Pose
Bridge pose strengthens the legs, glutes, lower back and abdominals, all of which help to stabilize the pelvis. The Yoga Journal website instructs to lie on your back on the floor or on a mat. Bend your knees and place your feet flat on the floor, hip-width apart; optimally, bring your heels as close to your buttocks as possible. Extend your arms by your sides. On the exhale, push into your feet and raise your hips and buttocks toward the ceiling. Make sure you keep your thighs and feet parallel throughout the exercise. When your hips are lifted, you may clasp your hands together under your pelvis if you choose. Hold the pose for a few breaths and then lower back down to starting position. Try to complete three to five bridges.
Plank Pose
Plank pose, also known as the top of a push-up, works your entire core along with your shoulders, back and arms, according to Yoga Journal. To perform this exercise, lie on the floor facedown. Place your feet about hip-width apart, and your hands shoulder-width apart. Tuck your toes under and push up so that your arms and legs are straight and your body is resting on your toes and hands. Your tailbone should be slightly tucked, and your body should be in one straight line, like a plank. Keep your abdominals and glutes engaged during this exercise. Yoga Journal recommends holding the pose for at least 30 seconds and up to one minute.
Boat Pose
Boat pose strengthens and stabilizes the core, hip flexors and spine. Yoga Journal instructs to sit on the floor, engage your abdominals and raise both legs. Your legs may be either straight or with your knees bent and your shins parallel to the floor. Lift your torso off the ground, so that your body is in a V-shape. You may have your hands on the floor for support, or straight out in front of you at shoulder height. Your abdominals, lower back and glutes should be working to stabilize you in this position. Try to hold the position for five breaths.
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