The Pelvic Tilt is a simple but very effective movement to strengthen your lower back and abdominal muscles. It’s often recommended for people with back pain, poor posture, or weak core muscles.
How to Do Pelvic Tilt (Supine Position)
1. Starting Position
Lie on your back on a flat surface
Bend your knees, feet flat on the floor
Keep your arms relaxed at your sides
2. Movement
Tighten your abdominal muscles
Flatten your lower back against the floor
Tilt your pelvis slightly upward
3. Hold
Hold the position for 5–10 seconds
Breathe normally (don’t hold your breath)
4. Relax
Gently return to the starting position
5. Repeat
Do 10–15 repetitions, 2–3 sets
âś… Benefits
Strengthens core muscles
Reduces lower back pain
Improves posture
Supports spine stability
Tips
Move slowly and gently
Do not arch your back during relaxation
Keep breathing normally
Avoid if severe pain increases