How To Do Pelvic Tilt Exercises Video

Work out your glutes and lower back using pelvic tilt exercises. Learn exercises and stretches for your workout routine in this fitness video.

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Great workout for glutes & lower back
Raise & rotate pelvis
Knees shoulder width

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

AMY MCCAULEY: Hi. I'm going to demonstrate how to do a pelvic tilt. This is really good for the gluts and the lower back area. Now, lie down on your back. Feet should be no wider than the shoulder width. Think about a fist between your knees. Arms are going down to your sides. Walk your fingers down the mats as far as you can get them. Open up the chest. Shoulders down the spine. All we're going to do is simply rotate the pelvis under, tuck the hips, engage the glutes, and then lower. So, I want you to really focus on rotating the pelvis, tuck it under, engage the glutes, put a little bit of pressure into your heels and up the quads, engage the top of the quads down into the hamstrings, and really get those glutes to activate. Lower down. We're doing between 8 and 12 repetitions and 2 to 3 sets. For another move, you can also place a ball between the knees .This will help stabilize the hips a little bit more. Head needs to be relaxed down by your sides and chest open. So our key points here, heels are going to dig into the floor slightly, toes are barely going to lift off the floor, put a little bit more execution to the glute, knees need to be no wider than the shoulder width apart. Hands down by the sides. Get them close to your ankles if you can get them there. Step two is going to lift, tuck the pelvis under, engage the glutes, hold it for a few seconds. Step three, releasing all the way back down to the mat. Touch the glutes to the floor and relax, and that is how we do our pelvic tilts.

How to Do Pelvic Tilt Exercises Video

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