1. Tiny Little Fingers
Pelvic tilts are excellent exercises for those with back problems. Since the exercise doesn't strain the back, but instead massages it with short movements, it's like a ride on the magic massage bed without the need of a quarter. This exercise also strengthens the lower back and abdominal muscles.
2. Sit Up Straight!
If your mother ever told you to sit up straight, she was just concerned about future back pain. Use the pelvic tilt if you experience back pain from posture. Since the exercise is so gentle on the spine, it is great as a stabilizer. The pelvic tilt is a good substitute for other abdominal exercises, since it requires limited muscle development.
3. Just for Beginners
Lie flat on the floor. Bend the legs at the knee and keep the feet flat to the floor. Keep the space open at the neck and also between the shoulders and lower back. Take a deep breath. Blow it out as you compress your abdominal muscles, push the small of the back to the floor and lift your buttocks off the ground. Inhale as you return the back and buttocks to the original position. Do this slowly and tighten the muscles as much as you can when you exhale.
4. Use the Wall
You have choices in the way you do the pelvic tilt. Most people lay on the floor, but standing is just as effective and can be performed almost anywhere. Lean against the wall. Blow out as you tighten the abdominal exercises, while you push the middle back to the wall. Tilt the hips forward as you lift your buttocks from the wall, while the rest of the back remains firmly against the wall. Tilt the buttocks back to the original position. This is a more advanced method; use the floor if you are a beginner. Try the exercise on all fours if you are pregnant.
5. Watch the Muscle Group
Use the stomach, not the thighs or hips, to lift the buttocks. As you do the exercise, watch where the muscles tension exists. Don't lift the buttocks from the floor with the front of the thighs; rather pull it up with the abdominal muscles. The same is true for the hips. If you feel more exertion in the area of the hips when you do this exercise, stop. Lie flat on the floor and focus on the abs. Breathing properly is one key to the exercise. The action that occurs when you exhale automatically pulls the abdomen in and with a little extra push on them, lifts the butt.
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