Overview

Pelvic Tilt (骨盆倾斜) is a beginner-level Strengthening exercise targeting the Lower Back, Core. Perform 15 repetitions.

How to Perform

1. Lie on your back with knees bent, feet flat on floor hip-width apart.
2. Engage your abs to flatten your lower back against the floor, gently tilting your pelvis upward.
3. Hold for 5 seconds, then release.
4. This exercise teaches core activation and is the foundation for many back exercises.

中文说明

仰卧屈膝，双脚与臀同宽平放。收紧腹肌使腰部贴地，骨盆微微上倾。保持5秒后放松。此练习教你激活核心，是许多背部练习的基础。

Target Muscles

• Lower Back
• Core

Benefits

• Relieves lower back tension and pain
• Strengthens core stability
• Builds muscular endurance for spinal support
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Always listen to your body and stop if you experience sharp pain
• Consult a healthcare provider if you have recent injuries or surgeries

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Wang XQ, et al. A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One. 2012;7(12):e52082. doi:10.1371/journal.pone.0052082
2. Chang WD, et al. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015;27(3):619-622. doi:10.1589/jpts.27.619