Pelvic Tilt
The pelvic tilt is a bodyweight rehabilitation exercise targeting the abdominal muscles and lower back. This gentle movement is commonly used to reduce lower back pain, improve lumbopelvic stability, and develop core awareness.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor.
- Flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis slightly upward.
- Hold this position for a few seconds, keeping your glutes relaxed.
- Release and allow your lower back to return to its natural arch.
- Repeat for the desired number of repetitions.
Form cues
- Keep your glutes relaxed while you move.
- Breathe out as you flatten your lower back.
- Think of pulling your belly button toward the floor.
- Move slowly and with control.
Breathing: Exhale gently as you flatten your lower back against the floor, and inhale as you release back to the starting arch.
Common mistakes
- Squeezing the glutes hard, which turns the movement into a glute bridge instead of isolating the lower back and abs.
- Holding your breath, which creates unnecessary tension and prevents smooth movement.
- Pushing too hard with the feet, causing the hips to lift completely off the floor.
Muscles worked
Primary: abs. Secondary: lower back, glutes.
Suggested sets & reps
Get fitter
2-3 sets x 10-12 reps, rest 45 s
Lose weight
2-3 sets x 10-15 reps, rest 45 s
Build muscle
2-3 sets x 8-12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp or unusual pain in your lower back, ease off and stop the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my glutes be tight during a pelvic tilt?
No, try to keep your glutes relaxed so that your abdominal muscles and lower back stabilizers do the work.
How often can I do pelvic tilts?
You can safely perform them every day, especially as a gentle warm-up or recovery movement.
What if I feel this in my hips instead of my abs?
Focus on using your lower abs to tilt the pelvis rather than pushing through your legs or feet.