Carolyn is in the gym walking you through the pelvic tilt—a subtle, controlled movement that lays the groundwork for stronger abs, better posture, and reduced lower back tension. While it may look simple, don’t underestimate the impact of this core-focused exercise. It’s a go-to for beginners, people rehabbing injuries, and anyone who wants to reconnect with their deep abdominal muscles.
The pelvic tilt is often used in physical therapy, but it’s just as valuable for active people looking to build core control and stability from the inside out.
How to Do the Pelvic Tilt Exercise:
Start on Your Back: Lie flat on a mat with your knees bent and feet flat on the floor, hip-width apart. Let your arms rest by your sides.
Find Neutral Spine: There should be a natural, slight curve under your lower back.
Engage Your Core: Draw your belly button toward your spine without holding your breath.
Tilt the Pelvis: Gently flatten your lower back into the floor by tilting your pelvis upward. Your glutes may contract slightly, but the effort should come from your lower abs.
Hold & Release: Hold the tilt for 3–5 seconds, then release back to neutral. Repeat 10–15 times.
Why Pelvic Tilts Matter:
This foundational movement helps activate the transverse abdominis, your body’s deep core stabilizer. It can relieve pressure in your lower back, improve posture, and help build the neuromuscular connection needed for more advanced exercises like leg lifts, planks, or squats.
It’s especially effective for:
People with low back pain
Anyone looking to strengthen their core without spinal stress
Pre/post-natal core engagement
Rebuilding proper movement mechanics from the ground up
Pro Tip from Carolyn:
Breathe naturally—don’t hold your breath while tilting.
Focus on quality over quantity. It’s better to do 10 strong reps than 30 half-hearted ones.
Want more challenge? Try the same move with your feet elevated on a bench or stability ball.
Watch Carolyn’s video for clean form, gentle coaching, and ideas for how to integrate pelvic tilts into your warm-ups or cool-downs.
