Open Exercise

Development draft, v0. Formats and IDs may change.

Catalogue

Pelvic Tilt

oec:pelvic-tilt

A foundational core and lumbo-pelvic mobility exercise performed supine to develop pelvic control and engage the deep abdominals.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Supine Pelvic Tilt, Posterior Pelvic Tilt, Pelvic Tilts

How to do it

Setup

  1. Lie face up on a comfortable mat with your knees bent and feet flat on the floor, positioned hip-width apart.
  2. Rest your arms comfortably at your sides and allow your lower back to maintain its natural, slight arch.

Movement

  1. Exhale gently and draw your navel inward toward your spine.
  2. Contract your deep abdominals to roll your pelvis backward, flattening your lower back firmly into the floor.
  3. Hold the posterior tilt briefly while keeping your glutes and legs relaxed or gently engaged without lifting your hips.
  4. Inhale and smoothly release the contraction, returning your pelvis and lower back to the neutral starting position.

Breathing

Exhale as you tilt your pelvis backward and flatten your spine against the floor; inhale as you release back to neutral.

Cues

  • Flatten the small of your back into the floor.
  • Pull your belt buckle toward your ribcage.
  • Keep your glutes relaxed; move from your core.

Common faults

Lifting the hips off the floor into a bridge.
Keep your sacrum resting on the ground; only rotate the pelvis without lifting your hips into the air.
Pushing aggressively into the floor with the feet.
Focus on driving the movement with abdominal contraction rather than leg extension.
Holding your breath during the contraction.
Maintain a continuous, smooth breathing rhythm, exhaling through pursed lips as you tilt.

Safety

  • Move within a pain-free range of motion, avoiding excessive force if you experience acute lower back discomfort.

Muscles

  • Transversus abdominis prime mover
  • Rectus abdominis synergist
  • Internal oblique synergist
  • External oblique synergist
  • Gluteus maximus synergist
  • Erector spinae stretched

Joints

  • Lumbar spine: Flexion, Extension
  • Hip: Posterior tilt, Anterior tilt

Details

Movement
Mobility drill
Modality
Rehabilitation, Mobility, Calisthenics
Mechanics
isolation
Force
not applicable
Laterality
bilateral
Kinetic chain
closed
Level
beginner
Equipment
None
Record
Repetitions; or Duration
Load
bodyweight, not applicable

Sources

This record: CC-BY-SA-4.0.

Data

pelvic-tilt.json