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Pelvic Tilt

This is a good exercise for women after they give birth and anyone who is just starting to do abdominal exercises. It works the straight middle portion of the abdominal wall (rectus abdominis) with a bit of emphasis on the lower part of the muscle.

Equipment
Exercise mat.

Exercise Technique

  1. Lie down with the knees bent, feet flat and arms beside you.
  2. Contract and tighten the abdominal muscles so the pelvis tilts upward. You should feel the lower back flattening against the floor.
  3. Hold for a few seconds.
  4. Lower the pelvis down to the floor. Now you should feel a slight curve in the lower back.

Performance Tips

  1. To make sure only the abdominal muscles are doing the work and not the buttocks, hold your buttocks with one hand. There should not be any tightening or contracting of the buttocks muscle.
  2. For another “body check”, put one hand on the lower abdomen with the thumb on the bottom of the ribcage and the little finger on top of the hipbone. When you tilt the pelvis, you should feel the two fingers coming closer to each other.
  3. Avoid pressing down on the floor with your feet when you tilt the pelvis.

Repetitions
Do fifteen repetitions. Rest. Do one more set if you want to.

Go to Common Exercises...