Supine Pelvic Tilts

Supine Pelvic Tilts

The supine pelvic tilt is a pretty powerful exercise – and it’s one that’s pretty simple to do, too!

Whether you’re just starting to build your exercise regimen or are simply looking to add something new to your daily workout, this exercise is one that can benefit your back and your core. 

A Pelvic Tilt Variation 

The supine pelvic tilt is a variant of the pelvic tilt. A motion used in all kinds of exercises from yoga to pilates, there are several forms of the pelvic tilt that can help work the glutes, hips, back, and sides of your body. 

The supine pelvic tile is one of the forms that evolved from the use of the pelvic tilt. It has become a staple of many modern yoga flows, and is often referred to as the Supine Pelvic Tilt Tuck in many yoga practices. 

Working the Pelvis 

So what is it about the supine pelvic tilt that’s just so good for you? Well, this particular exercise is great in that it helps stretch out the back and work the muscles in your glutes, thighs, and core, making it both a great workout and an effective stretch. 

While there are many ways to do the pelvic tilt, the supine pelvic tilt is one that can be done just about anywhere, as long as you have a mat or carpeted area in which to complete the exercise. 

Basic Preparation 

Because of the ease with which this particular exercise can be completed, it’s accessible for most people. To get ready: 

  • Make sure you have a mat or carpeted space, and enough room to lie down. 
  • Bend your knees, keeping your feet about hip width apart. 

Engaging the Core and the Back 

If you’re ready to start the move: 

  1. Breathing out, pull your hips up towards your head. You should feel your lower back pressed against the floor. 
  2. Remain in this position for a few counts, then inhale. 
  3. Return to your starting position. 
  4. Repeat steps 1-3 for the desired number of reps. 

A Workout for Everyone 

This exercise is great not only for beginners, but for anyone looking to add some core and back support to their everyday exercises.

It’s a great little stretch and strength building move that can help with alleviating pain in the lower back, as well as building up your core stability. 

Other Pelvic Tilt Moves

Of course, there are several ways that you can do a pelvic tilt, even if you don’t want to – or can’t – lay on the floor. 

  • Try the standing pelvic tilt by standing up against a wall and leaning slightly in towards it. 
  • Place a tennis ball or other small, round object between your back and the floor or your back and the wall if you’re looking to relieve shoulder pain. 

Bring the Supine Pelvic Tilt to your Workout

The supine pelvic tilt is a great way to bring both core and back exercises into your regimen. This accessible exercise is great for rounding out your regular routine, and can help you with your general lower body strength and stability!