Pelvic Tilt

The Pelvic Tilt is a small core-mobility drill that teaches you to control the position of your pelvis. It trains the deep abdominal muscles and pelvic floor, with some help from the glutes and low back. Use it to build awareness of how your lower back and pelvis line up.

You can do it standing, seated on a stability ball, or on all fours in a quadruped position. Standing: feet hip-width apart, knees soft, hands on your hip bones. On a ball: sit tall with feet flat on the floor. On all fours: wrists under shoulders and knees under hips, ribs stacked over the pelvis. Avoid the lying-on-your-back version after the first trimester.

Start in a neutral position with your lower back in its natural small arch. Gently tuck your tailbone under and roll your pelvis backward, flattening the lower back just a little. Then slowly return to neutral or to a slight arch. Keep the movement tiny and controlled; it should come from the pelvis, not from bending your knees, shrugging your shoulders, or holding your breath.

Exhale as you tuck the pelvis under, then inhale as you release. Keep the brace light, as if you are gently drawing your lower belly in without sucking in hard. To make it easier, sit on a stability ball for more support. To make it harder, do it standing or hold the tucked position for one breath before releasing.

Fault: You rock your whole torso or round and arch your upper back instead of moving only the pelvis. Fix: Keep your ribs stacked over your pelvis, hands on your hip bones, and make the movement small and isolated.

Fault: You hold your breath or brace your abs as hard as possible. Fix: Exhale as you tuck the pelvis under, inhale as you return, and keep the abdominal tension gentle.

Fault: You try to flatten your lower back as far as it will go. Fix: Use a small, gentle range and stop as soon as you feel the pelvis move; do not force the back flat.

Fault: Your shoulders or neck tense up during the drill. Fix: Relax your shoulders away from your ears, keep a neutral gaze, and let the work stay in your lower trunk and pelvis.