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Pelvic Tilt

Foundational Pilates mobilization exercise to activate abdominals and improve lumbar flexibility.

• ID: c71b199e
• Discipline: pilates
• Level: Beginner
• Symmetry: Symmetric
• Equipment: mat

Goal

Activate the abdominals, mobilize the lumbar spine, and build awareness of pelvic position.

Step-by-step guide

1. Lie on your back with knees bent, feet flat on the mat.
2. Allow a natural curve in the lower back.
3. Exhale and draw the abdomen in gently.
4. Tilt the pelvis backward so the lower back flattens against the mat.
5. Hold briefly, then return to the starting position.
6. Move only the pelvis, not the chest or shoulders.
7. Perform the movement slowly and with control.

Breathing cues

• Exhale as you tilt the pelvis back.
• Inhale as you return to the neutral position.

Common mistakes

• Moving the entire back instead of just the pelvis.
• Over-squeezing the glutes instead of using the abdominals.

Recommended volume

2 to 3 sets of 10 to 15 repetitions.