PELVIC TILT

Muscles Trained :
Gluteus Maximus and Biceps Femoris

Joint Actions :
Hip Extension

Instructions :

1. Lie supine (facing upward) on the floor.
2. Place legs at a 90-degree angle with feet flat on the floor shoulder width apart.
3. Place hands and arms at your side on the floor.
4. To begin the movement, extend (straighten) the trunk upward.
5. Exhale during the upward movement phase.
6. Continue the movement until the body is straight.
7. Pause at the top of the movement.
8. Lower the body slowly to starting position.
9. Inhale throughout the downward movement phase.
10. Keep the same pace throughout the entire movement.
11. Repeat movement for desired number of repetitions.

Variations :

1. Place feet on a bench or gym ball.

Common Mistakes :

1. Mistaking this exercise for an abdominal exercise because in many aerobic and yoga classes the pelvic tilt movement is performed along with abdominal exercises in the belief they train similar muscle groups. While they do assist to strengthen muscles of the "core" the focus is primarily on the glutes & hamstrings.

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