Pelvic Tilt

Core, Lower BackBodyweight

A gentle move to improve lower back mobility and pelvic control. It builds awareness of lower back positioning and gently engages the deep core.

How to do it

1Lie on your back with knees bent and feet flat on the floor, hip-width apart.

2Exhale, draw your belly in, and gently press your lower back into the floor by tilting your pelvis.

3Inhale and smoothly release back to the start, allowing a gentle arch in your lower back.

4Repeat in a smooth, continuous wave without sudden jerks.

Common mistakes

Lifting your hips high off the floor, turning the exercise into a glute bridge.

Forcing or jerking the movement, which can cause lower back discomfort.

Holding your breath, preventing relaxation and proper muscle function.

Breathing

Exhale as you flatten your lower back to the floor; inhale as you return to the start with a slight arch.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.