Many exercises copy real-life movements. Sit-ups, for example, mimic getting up from bed. So when you do these exercises, you work the muscles you already use every day, which is great. However, some muscles do not move anything most of the time, though their importance is no less significant, as they often support you even if they do not move you. Targeting those idle muscles could be particularly advantageous, and this will be the main purpose of our exercise today. The pelvic tilts isolate your entire pelvic area and allow you to move it in a precise way you would not normally do unless you are a belly dancer or a butterfly swimmer.

How to Perform Supine Pelvic Tilts

The supine pelvic tilt is a simple movement, but it requires some focus. Start from a supine (lying on your back) position with your knees bent and feet flat on the ground. Then gently tilt your pelvis up while keeping your shoulders and upper back pressed down. After a brief pause, you would bring your pelvis down slowly. The key is to isolate the pelvis from the rest of your body and move it alone. Correct breathing will make the movement more effective. Before you start, breathe in through your nose to help your body relax and engage your diaphragm. Then tilt your pelvis up as you breathe out through your mouth, which will give you enough energy to execute the movement with focus. Do not arch your back and avoid moving with momentum.

Why Daily Supine Pelvic Tilts Is Effective

According to WHO, the vast majority of adults in the world experience lower back pain (up to 80% in the US alone), and as you may know already, the biggest cause for lower back pain is the weak muscles that are holding the spine. Therefore, if you think you are young, healthy, and safe, think again. Even the most athletic person can get it. All it takes is an awkward movement or a heavy lift to change everything. That risk becomes even higher as you advance in age.

Most lower back injuries can be healed and prevented by doing exercises that target the spinal muscles. This not only makes these muscles stronger, but also more flexible when making sudden movements. Supine pelvic tilts is one of those exercises that wake up deep spinal muscles like the transverse abdominis. This exercise also removes lower back tension from long sitting and gives the pelvic area a nice stretch. It aligns your body, makes you more flexible in your lower back and gives you a stronger core, which allows you to endure daily activities with ease, safe from injuries. This is why doing supine pelvic tilts everyday is important.

The supine pelvic tilt activates muscles that are located in the center of your body, mainly your pelvic floor and abdominal muscles, which are vital for keeping your pelvis secure. This exercise also strengthens other muscles (also central) to a lesser degree like hip flexors, gluteal and lower back muscles.

Best Daily Routine Practices

Doing the supine pelvic tilt as a daily routine is easy. A few quick sessions (5-10 minutes total) each day can be manageable and effective, and then you can add more repetitions as your pelvis becomes stronger. Supine pelvic tilts can be part of morning stretches for example, or evening cool-downs as you prepare to go to bed. Even during the day, you can always find a spot on the floor for a few repetitions in your free time.

Target Muscles and Body Mechanics

This is text element. Double click this element to edit text. You can change size, position and all other parameters including background, border and many more. You can also enable animation for them so they will appear with selected effect on the page.

HEADER

Check Out More Core Muscle Exercises

www.workoutszone.com