Pelvic Tilt Hold

Pelvic Tilt Hold

Positioning:
1. Lie on your back on a flat, comfortable surface, such as an exercise mat.
2. Bend your knees and place your feet flat on the floor, hip-width apart. Your feet should be positioned close to your buttocks.
3. Rest your arms at your sides, palms facing down.

Movement:
1. Engage your core by tightening your abdominal muscles.
2. Gently press your lower back into the floor by tilting your pelvis upwards. Imagine you're trying to flatten your lower back against the ground.
3. Hold this position for 5-10 seconds while breathing steadily. Make sure to keep your shoulders relaxed and your neck comfortable.
4. Slowly release and return to the starting position.
5. Repeat for 8-12 repetitions, focusing on controlled movement and proper form.

Tips:
- Keep your knees relaxed and avoid letting your feet lift off the ground during the exercise.
- If you feel any discomfort in your back or neck, make sure your alignment is correct. Adjust your positioning as needed.
- This exercise can help strengthen your core and improve pelvic stability.