5 Effective Pelvic Tilt Exercises You Should Include In Your Workout Routine

If you’re into fitness, then you must be constantly trying to optimize your workout routine to get the best possible results. However, with so many exercises out there, it can be tough to figure out which ones to include in your routine. One exercise that is often overlooked but can make a massive difference in strength training is the pelvic tilt exercise. In this article, we’re going to explore five effective pelvic tilt exercises that you should include in your workout routine.

What are Pelvic Tilt Exercises?

Pelvic tilt exercises work to develop core strength, enhance mobility, and improve posture. Pelvic tilt exercises involve moving the pelvis from a neutral position to a tilt, either anteriorly (forward) or posteriorly (backwards). The resulting movement engages the deep core muscles, which, in turn, strengthens and stabilizes the pelvis and lower back.

1. The Basic Pelvic Tilt

The basic pelvic tilt exercise is a straightforward exercise that works well for beginners. To perform the basic pelvic tilt, lie on your back with your knees bent, feet flat on the floor. Tighten your abdominal muscles, and then slowly tilt your pelvis up towards your chest. Hold this position for a few seconds, then release.

2. The Bridge

The bridge exercise is an excellent progression from the basic pelvic tilt exercise. To perform the bridge exercise, lie on your back with your knees bent, feet flat on the floor. Tighten your abdominal muscles, and then lift your hips off the ground, creating a straight line from your shoulders to your knees. Hold for a few seconds before releasing.

3. Pelvic Tilt with Leg Lift

The pelvic tilt with leg lift exercise is an advanced variation of the basic pelvic tilt exercise. To perform the pelvic tilt with leg lift, lie on your back with your knees bent, feet flat on the floor. Tighten your abdominal muscles, and then tilt your pelvis up towards your chest. Next, slowly lift one leg off the ground, keeping your knee bent at a 90-degree angle. Hold for a few seconds before releasing, and then repeat on the other side.

4. Deadbug

The deadbug exercise is another advanced variation of the pelvic tilt exercise. To perform the deadbug, lie on your back with your knees bent, feet flat on the floor. Raise your arms and legs toward the ceiling, bringing your legs to a 90-degree angle. Next, lower one arm and the opposite leg towards the ground while maintaining a strong pelvic tilt. Return to the starting position and repeat with the opposite arm and leg.

5. Plank Pelvic Tilt

The plank pelvic tilt exercise is an advanced variation of the bridge exercise. To perform the plank pelvic tilt, start in a plank position with your forearms on the ground and your body in a straight line from head to toes. Engage your core and tilt your pelvis up towards the ceiling, then release. Repeat for several reps.

Conclusion

Pelvic tilt exercises are an effective way to strengthen your core, improve your posture, and reduce the risk of lower back pain. These exercises are easy to perform and can be done almost anywhere, making them a great addition to any workout routine. By including these five effective pelvic tilt exercises, you’ll be well on your way to achieving a stronger and healthier core.