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Pelvic Tilt

A gentle core exercise done lying on your back that teaches you to control your pelvis and ease lower-back tension.

Pelvic Tilt

How to Perform

Step 1 for Pelvic Tilt exercise1

Lie on your back with your knees bent and feet flat on the mat. Rest your arms by your sides.

Step 2 for Pelvic Tilt exercise2

Gently tilt your pelvis so your lower back flattens into the mat,imagine pulling your belly button toward your spine. Hold this tilt for 10 seconds. Keep breathing normally. Do not lift your hips off the mat.

Step 3 for Pelvic Tilt exercise3

Slowly relax back to the starting position. Repeat 5 times.

🔁 Repeat this exercise 5 times

Watch the Exercise

Muscles Targeted

Transversus Abdominis

This deep tummy muscle supports the trunk and pelvis. It joins the gentle effort during the backward tilt.

Rectus Abdominis

Runs down the front of the tummy. It helps bring the front of the pelvis upward.

Internal oblique

This side tummy muscle supports pelvic control. It helps steady the tilt without twisting.

Gluteus Maximus

This buttock muscle can assist the backward tilt. Keep the effort gentle without lifting into a bridge.

Helpful For

Non-specific Lower Back Pain

A comfortable tilt may support a guided back-exercise plan. Do not force it if back or leg pain increases.

Lower Back Stiffness

Practises small changes in lower-back and pelvic position. It can offer a gentle movement break after sitting or inactivity.

Pelvic Movement Control

Teaches pelvic movement without lifting the hips. Slow practice with normal breathing helps build control.

Benefits

  • Eases lower-back stiffness - the gentle rocking movement relaxes tight back muscles.
  • Builds deep core control - trains the muscles that support your spine in daily life.
  • Improves pelvic awareness - learning to move your pelvis on purpose helps your posture and other exercises.
  • Gentle starting point - safe for beginners and early back-pain rehab.

Precautions

  • Do not lift your hips off the mat - this is a small tilt, not a bridge; lifting changes the exercise.
  • Stop if you feel pain - mild muscle effort is normal, sharp or increasing pain is not.
  • Keep breathing - holding your breath raises pressure in your abdomen and works against the exercise.
  • Recent back surgery, acute back injury or pregnancy - check with your physiotherapist or doctor first.

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