Pelvic tilt
Also called lying pelvic tilt, back flattening
- Works
- Deep trunk · transversus abdominis
- Lower back · erector spinae
- Needs
- No equipment
Setup
Lie on your back with your knees bent and feet flat.
Steps
- Tighten your stomach and gently press your lower back into the floor.
- Hold for three seconds.
- Let your lower back return to a small arch.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
Deep in your stomach and a gentle movement in your lower back.
Common mistakes
- Lifting the hips off the floor.
- Holding the breath.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.