Pelvic Tilt
- Beginner
- Pilates
The pelvic tilt lies you on your back with knees bent and feet flat, then flattens your lower back into the floor by tilting your pelvis. It isolates the abs and lower back through that small, controlled motion. Beginners use it as a warmup, a cooldown or a recovery flow, moving through reps at an easy pace.
- Muscles
- Abs, Lower back
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your back with knees bent, feet flat.
- Flatten your lower back into the floor by tilting your pelvis.
- Hold briefly, feeling your abs engage.
- Release back to neutral and repeat.
Form cues
- Exhale slowly as your pelvis tilts back.
- Keep your feet flat and hip-width apart.
- Keep your shoulders relaxed and heavy on the floor.
Common mistakes
- Legs push to force the tilt. Move the pelvis using your abs alone.
- The tilt turns into a big hip lift. Keep the motion small, just the low back.
- Shoulders lift off the floor with effort. Keep your upper body relaxed and still.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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