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How should I do the posterior pelvic tilt exercise?

The best way to complete this exercise will be to imagine your hips are a bucket with water. Currently your bucket is level. In order to complete the posterior pelvic tilt you will start by pouring water out of the front of your bucket, bend your hips forward. Next, bring your bucket back to the center. Finish this movement by tipping your bucket backwards and pouring water out the back, tipping your hips backwards.

Grant Cooper, MD
Physical Medicine & Rehabilitation
The posterior pelvic tilt exercise is perhaps the best and safest way for many people to exercise their abdominal muscles.

Start by lying on your back on an exercise mat or carpet. Bend your knees so your feet are flat on the mat. Squeeze your gluteal muscles together so they rise slightly off the mat. At the same time, contract your abdominal muscles. The curve in your lumbar spine should straighten, and your lower back should be flat against the mat. If you are not sure, check your position by trying to place your hand underneath your lower back. In this position, you should not be able to do this. Next, bring both knees to your chest. Then straighten your right leg while keeping your left knee at your chest with about 90-degree flexion in the hip. Next, bend your right leg so that your right knee comes to your chest, and then straighten your left leg. It is as if you are lying on the ground and riding a bicycle in midair with your gluteal and abdominal muscles contracted to reverse the lumbar curve and protect your back. This is a challenging activity. At first, you might only be able to straighten your lumbar curve. After you can straighten your lumbar curve easily, begin to bend and straighten your legs. When you can do 3 sets of 12 repetitions while bending and straightening your legs, you can begin to bring your arms into the exercise. Do this by folding your arms behind your head. As you bring your right knee to your chest, move your left elbow toward the right knee. Then repeat with your left knee and right elbow. Most importantly, continue to squeeze your gluteal and abdominal muscles so that your back remains flat on the mat, reversing the lumbar curve. Do not sacrifice your form. The form in this exercise requires particularly attention to detail, and physician or trainer instruction and guidance is strongly recommended.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.