Mobility
Pelvic Tilt
The pelvic tilt is a gentle floor exercise that moves your pelvis forward and backward to practice abdominal control and comfortable lower-back movement.
- Beginner
- Isolation
- Low injury risk
- No rest timer
How to do it
- Lie on your back with your knees bent, feet flat, and arms resting by your sides.
- Roll your pelvis toward your ribs to gently flatten your lower back against the floor.
- Roll your pelvis in the opposite direction to create a small gap beneath your lower back.
- Return your pelvis to a comfortable position between the two extremes.
Form cues
- Keep your hips heavy on the floor.
- Let your ribs stay quiet.
- Breathe freely throughout.
Common mistakes
- Pushing through your feetUse gentle abdominal effort to move your pelvis rather than driving your heels into the floor.
- Rocking with momentumSlow each change of direction so you control the movement throughout.
Safety
Forcing a large lower-back arch or pressing down aggressively can irritate a sensitive lower back.
- Start with a small, comfortable range rather than chasing maximum movement.
- Stop if you feel sharp pain, pain traveling down your leg, or numbness.
If you have a recent back injury or persistent back pain, ask a physiotherapist or doctor whether this movement is appropriate for you.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 8–12 reps
- Rest
- No rest timer
Count one complete forward-and-back pelvic movement as one rep.