Pelvic Tilts

Abs, GlutesBodyweight

A foundational exercise to improve pelvic control while gently engaging your core and glutes. It teaches you to feel a neutral spine alignment and helps release lower back tightness. Perfect for any fitness level or recovery session.

How to do it

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

2Rest your arms by your sides and fully relax your shoulders, neck, and chest.

3Exhale and gently press your lower back flat into the floor, scooping your pelvis toward you using your abs.

4Inhale and smoothly release back into a neutral pelvic alignment.

5Repeat in a smooth, wave-like motion without forcing the movement.

Common mistakes

Lifting your hips off the floor, turning a subtle pelvic tilt into a full glute bridge.

Holding your breath during the movement, creating unwanted internal tension.

Pushing hard through your feet instead of initiating the motion from your abs.

Breathing

Tilt your pelvis on a smooth exhale, then inhale calmly as you release back to neutral.

Make it harder or easier

To regress, shorten the range of motion until it is barely visible.

To progress, hold the tilted position for a 1–2 count at peak contraction.

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.