Hi, I'm Juliet Kaska and this is pelvic rotational exercises. Pelvic rotational exercises help to align our pelvis. when our pelvis is aligned, it reduces our chances of injury in our hips, our lower back and as well as our knees. Our first pelvis rotation exercise is from Pilates and it's called the Pelvic Clock. So, imagine that your pelvis is a clock, towards your knee-hole is 12 o'clock, towards your left hip is going to be three o'clock, towards the pubic bone is six o'clock and towards the right hip is nine o'clock. So, we start with tilting to 12 o'clock and then, arching our back to six o'clock. And we want to just move the pelvis here, so try to keep the rest of the body steady like this, good. So then from 12 o'clock, were now going to go to three o'clock, over to six o'clock, over to nine o'clock and then, back to 12. Return to neutral and repeat. Twelve, three, six, nine and back to neutral. So, you want to do those about three to six times in each direction. Our second pelvic rotation exercise is going to be a variation on Cat-Cow. So, come on onto all fours, make sure your hands are firmly placed on the mat, with all ten fingers spread. And you feet are placed firmly into the mat. Knees are under the hips and hands are under the shoulders. So, Cat-Cow, we know this one, right. Inhale, up into Cow, exhale, draw the abs up and round your back into Cat. One more time. So, now to go into our pelvic rotations, we're going to take it laterally around into a full circle. So, starting with the Cow and then, look over your left shoulder, to your hip, lateral, round under into Cat. Around, over to your right side and back, up into Cow. So, once you get the movement for that, you start to move a little faster.