Primary
Rehabilitation
Secondary
Core, Lower Back
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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The pelvic tilt teaches control of the pelvis, a foundational skill for core stability and spine health. By flattening the lower back into the floor, you activate the transverse abdominis and learn to maintain neutral spine during movement.
When to use it
Use for core activation and back health.
Who it's for
All levels, especially those with back issues.
Imagine pulling your belly button toward your spine while pressing your lower back flat into the floor. You should eliminate the natural arch. Hold this position without holding your breath.
See where Pelvic Tilt fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Lie on back with knees bent, feet flat.
Flatten lower back into floor by tilting pelvis.
Imagine pulling belly button toward spine.
Hold for 5-10 seconds.
Relax completely and repeat for the desired number of repetitions.
Focus on isolating pelvic movement.
Foundation exercise for core stability.
Great for lower back pain.
Can progress to dead bugs.
Use pelvic tilts as a foundation exercise for core training or lower back rehabilitation. Program 3 sets of 10-15 holds of 5-10 seconds. Progress to dead bugs once this becomes easy.
Using glutes to lift hips.
Losing hip position during the Pelvic Tilt shifts the loading pattern away from your Transverse abdominis and can compress your lower back. Stay planted and let your Transverse abdominis do the work.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Pelvic Tilt spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Not fully flattening back.
A compromised back position during the Pelvic Tilt puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
All levels, especially those with back issues.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-15 holds of 5-10 seconds.
MySetPlan places Pelvic Tilt inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Pelvic Tilt — and builds them into a monthly program. Every set, every rep, planned out.
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Pelvic Tilt
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Frequently Asked Questions About the Pelvic Tilt
The Pelvic Tilt primarily targets the Transverse abdominis, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Pelvic Tilt include Rectus abdominis, providing additional training stimulus. Stabilizer muscles engaged include Pelvic floor.
Yes, the Pelvic Tilt is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels, especially those with back issues. Start with lighter weights to master proper form before progressing.
For the Pelvic Tilt, the recommended approach depends on your goals. 3 sets of 10-15 holds of 5-10 seconds. For strength, use 10-15 holds. For muscle growth, perform 15-20 holds. For endurance, complete 20-30 holds.
Yes, the Pelvic Tilt can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting rehabilitation.
Good alternatives to the Pelvic Tilt include: Dead Bug, Bird Dog, Hollow Hold. These exercises target similar muscle groups as the Pelvic Tilt and can be used as substitutes based on your equipment availability, gym setup, or training preferences.