Standing Pelvic Tilt

Stand tall like a curious bear sniffing the breeze, then softly tuck and untuck your pelvis. No big sways, just a smooth little tilt to wake up your tummy and hips. Keep your ribs stacked over your pelvis and move slow, like you are balancing honey on your belly.

Instructions

1. Stand with feet hip-width apart and knees softly bent.
2. Place hands on your hips or lower abdomen to feel the movement.
3. Exhale and gently tuck your pelvis (posterior tilt) by drawing your belly in and lightly squeezing your glutes.
4. Inhale and slowly return through neutral, then gently tip the pelvis forward (anterior tilt) without flaring the ribs.
5. Move slowly between the two positions, keeping your chest quiet and spine long.
6. Repeat for controlled reps, finishing in a neutral pelvis.

Benefits

• Improves pelvic control and posture awareness
• Activates deep core stabilizers (including transverse abdominis)
• Can reduce excessive lumbar lordosis by teaching neutral alignment
• Enhances coordination between core, glutes, and hip flexors
• Useful as a warm-up for squats, deadlifts, and gait mechanics

Key Points

• Move from the pelvis, not by bending the knees or leaning the torso.
• Keep ribs stacked over pelvis; avoid rib flare.
• Small, controlled range is better than a big sway.
• Breathe: exhale to tuck, inhale to release toward neutral.
• Stop if you feel sharp pain or pinching in the low back.

Common Mistakes

• Overarching the low back during anterior tilt
• Rib flare and chest lifting instead of pelvic movement
• Locking the knees or excessively bending them to create motion
• Moving too fast and losing control
• Tilting by leaning the whole body forward and back