Standing Pelvic Tilt

Standing Pelvic Tilt

The Standing Pelvic Tilt is a simple yet effective exercise that targets the core muscles and helps improve posture and stability. This exercise primarily focuses on the muscles of the lower back, core, and hip flexors. The pelvic tilt movement involves tilting the pelvis forward and backward while maintaining a tall, upright stance. By incorporating the Standing Pelvic Tilt into your workout routine, you can strengthen the deep abdominal muscles, which play a crucial role in maintaining a stable core and supporting the spine. This exercise can enhance your overall posture and reduce the risk of lower back pain, making it an excellent choice for individuals who sit for long periods or have a sedentary lifestyle. To perform the Standing Pelvic Tilt, start by standing with your feet hip-width apart and your knees slightly bent. Place your hands on your hips and visualize your pelvis as a bucket filled with water. Begin by gently tilting your pelvis forward, as if pouring water out of the front of the bucket. Then, engage your core muscles and tilt your pelvis backward, as if pouring water out of the back of the bucket. Repeat this movement in a controlled manner for a designated number of repetitions. Remember to focus on the quality, not quantity, of the movement and maintain proper form throughout. To maximize the benefits of the Standing Pelvic Tilt, incorporate it into your warm-up routine or as a part of your core workout. As with any exercise, listen to your body and avoid any excessive or uncomfortable movements. Regular practice will help you develop better body awareness and improve your overall posture and stability.


  • Stand tall with your feet hip-width apart.
  • Engage your core muscles by drawing your belly button in towards your spine.
  • Tilt your pelvis forward, as if you are tilting a bucket of water forward.
  • Hold the tilt for a few seconds while maintaining good posture and breathing normally.
  • Return to the starting position by tilting your pelvis backward, as if tucking your tailbone under.
  • Hold the tilt for a few seconds while maintaining good posture and breathing normally.
  • Repeat the forward and backward tilts for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Focus on the quality of movement rather than the quantity or speed.
  • Keep your breathing slow and controlled, inhaling deeply through your nose and exhaling through your mouth.
  • Pay attention to proper alignment by keeping your shoulders relaxed and your spine neutral.
  • Gradually increase the range of motion as you become more comfortable with the exercise.
  • Incorporate the standing pelvic tilt into your warm-up routine to activate your core muscles before other exercises.
  • Listen to your body and modify the exercise if you experience any discomfort or pain.
  • Ensure a stable and balanced stance by spreading your feet hip-width apart.
  • Try performing the standing pelvic tilt in front of a mirror to check your form and make necessary adjustments.
  • When performing the exercise, visualize the movement originating from your pelvis, rather than relying solely on hip or spinal motion.


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