Pelvic Tilt Into Bridge
Target Muscle
Secondary Muscles
Equipment
Slowly engage your abdominal muscles and push your lower back into the floor, performing a pelvic tilt.
Once your pelvis is lifted, continue to push through your heels and lift your hips off the floor until your shoulders, hips, and knees are in a straight line, forming a bridge.
Hold this bridge position for a few seconds, ensuring you're not arching your back but maintaining a straight line from your shoulders to your knees.
Slowly lower your hips back to the floor, returning to the pelvic tilt position before repeating the exercise.
Pro Tip
Engage Your Core: The key to this exercise is engaging your core muscles. To do this, draw your belly button towards your spine and flatten your lower back against the floor. This is your pelvic tilt. Remember to breathe normally while holding this position. Lift Your Hips: From the pelvic tilt position, lift your hips off the ground to form a straight line from your knees to shoulders. This is the bridge position. Ensure you're lifting with your hips and not your lower back to avoid strain. Common Mistakes: A common mistake is arching the back, which can lead to lower back strain. Always remember to keep your back flat against the floor and lift with your