How to Do Pelvic Tilts Correctly
Pelvic tilts involve moving the pelvis in small contractions. These muscle contractions strengthen the lower back and abdominal muscles and can improve core stability and balance. Pelvic tilts shouldn't be confused with Kegels, another pelvic floor exercise that involves directly contracting the pelvic floor muscles. (In pelvic tilts, you're simply moving the pelvic bone by tightening other muscles. A bit confusing, we know!)
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Pelvic tilts are an important part of floor therapy and contribute to functional strength and stamina. Below, we outline four different ways to do pelvic tilts, explaining what equipment you need and offering tips for best practices.
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How to Do Pelvic Tilts While Lying Down
The easiest way to do pelvic tilts is lying down on the floor. If you’re new to pelvic tilts, start with this one so you can get a feel for the exercise and perfect your form before moving on to harder variations.
- Lie down on an exercise mat or a very firm bed. Bend your knees and place the soles of your feet on the floor.
- Inhale, and then as you exhale, gently rock your hips towards your head in a tiny contraction. Your entire lower back should press flat against the floor.
- Hold the contraction for a few breaths, up to the count of 10. Then, inhale and return to your starting position.
- Repeat this five to 10 times.
Remember to keep the contractions small — you’re not trying to do a bridge lift (where you lift your hips so far in the air that your body forms a straight line from your shoulders to your knees). That will work different muscles, and you want to strengthen your pelvis.
How to Do Pelvic Tilts While Standing Up
If you find lying down on your back uncomfortable — this is particularly true for many pregnant women — you might prefer to do pelvic tilts while standing.
- Stand with your back against a sturdy wall, leaning into it slightly. Inhale and bend your knees slightly (don’t lock them though!).
- As you exhale, lift your pelvis away from the wall, contracting your muscles as if you are trying to bring your pelvis towards your head. As with the floor exercise, this should straighten your lower back and press it flat against the wall.
- Hold the contraction for a few breaths, up to the count of 10. Then, inhale and return to your starting position.
- Repeat this five to 10 times.
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How to Do Pelvic Tilts While Kneeling
If you want to try a slightly more challenging pelvic tilt, try doing it in a kneeling lunge form. If it’s uncomfortable to put all that weight on one knee, you can provide some extra padding by rolling up your mat or placing a folded towel beneath it.
- Step one leg out in front of you, and then lower yourself until your back knee is resting on the floor. Both of your knees should be bent at a right angle, and there should be a straight line from your head to your supporting knee.
- Rest your hands on your hips and keep your back straight. Bring your pelvis forward by tucking your butt and tightening your abdominal muscles.
- Hold the contraction for a few breaths, up to the count of 10. Then, inhale and return to your starting position.
- Repeat this five to 10 times.
How to Do Pelvic Tilts While Sitting Up
If you’ve mastered all other pelvic tilt styles, you can try doing it while sitting up on an exercise ball. While sitting conjures up images of leisure, this one is actually the hardest because the exercise ball moves around while you sit on it. Make sure that you select the right size exercise ball. Your hips should be slightly above your knees when sitting upright on it.
- Sit on the exercise ball with your feet shoulder-width apart. The ball may move a little, but you should still feel secure. Sit up straight, and make sure that your back doesn't curve too much.
- Inhale, and then tuck your pelvis on the exhale, rolling forward on the ball (but not too much – you don’t want the ball to roll out from under you).
- As you exhale, roll the ball backwards and return to a neutral position.
- Repeat this five to 10 times.
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Pelvic tilts are an excellent complement to Kegel ball exercises and other pelvic floor workouts. If you want to take things up a notch, consider adding Kegel balls to your pelvic floor therapy routine.