A pelvic tilt is an exercise that relieves stress in your lower back and strengthens your core muscles. Combining a pelvic tilt with a straight leg lift further works the muscles of your core and improves posture. In addition, a straight leg lift will exercise the thigh muscle, improving leg stability. To do a straight leg lift with a pelvic tilt for strengthening and stability, execute three sets a day, five days a week. Approximately 10 minutes is required to complete three sets of straight leg lifts with a pelvic tilt.
Step 1
Place a towel or yoga mat flat on the floor to provide a soft surface for your back. Alternatively, you can perform the exercise on a bed.
Step 2
Lie flat on your back with your arms relaxed at your sides. Place your right foot flat on the floor so your right knee bends at a 90-degree angle.
Step 3
Tighten your abdominal muscles so your lower back does not arch; as a result, your pelvis should tilt toward your chest slightly. Maintain this flexion throughout the entire set. Point the toes of your left foot toward the ceiling, keeping your left leg straight.
Step 4
Lift your left leg toward the ceiling slowly, keeping it straight, as far as is comfortable. Hold this position for one second.
Step 5
Lower your left leg back down in a slow, controlled motion. This completes one repetition for the left side. Do 10 repetitions on the left side before switching to the right side, concluding one set.
Things You'll Need
- Towel or yoga mat (optional)
References
- "The Core Program"; Peggy Brill, et al.; 2003
- "Pilates Anatomy"; Rael Isacowitz, et al.; 2011
Member Comments