Lying Posterior Pelvic Tilt

Core, AbsBodyweight

A low-amplitude control drill that targets deep core engagement and pelvic position. Teaches you how to lock in your core and press your lower back flat.

How to do it

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

2Place your arms alongside your body and relax your shoulders and neck.

3Exhale, brace your abs, and gently tilt your pelvis backward to press your lower back flush into the mat.

4Hold for a couple of seconds, feeling your core fully engaged.

5Inhale and smoothly reset your pelvis back to neutral with its natural arch.

Common mistakes

Engaging your glutes and hamstrings instead of intentionally driving the movement with your abs.

Lifting your feet or shoulders off the floor to cheat a larger range of motion.

Moving too fast, losing control over the deep core activation.

Breathing

Exhale as you tilt your pelvis back, and inhale as you return to neutral.

Make it harder or easier

To simplify, place your hands on your lower stomach for better feel.

To progress, hold the pelvic tilt and add alternating leg lifts.

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.