core·mobility

Standing pelvic tilt

Stand with feet hip-width, knees soft. Place a hand on your low back. Tilt the pelvis forward (arch the low back slightly) then back (flatten it). Small range, 10 reps. The 3rd-trimester-safe replacement for the supine pelvic tilt — same neural training without lying on your back.

Secondary muscles

glutes
lower back

Form cues

1Move SMALL — 1-2 cm of pelvic motion, not a big rock
2Hand on the low back gives you feedback on which way you're tilting
3Breathe with the motion — exhale on the back-tilt

Common mistakes

Bending the knees in/out instead of tilting the pelvis
Using your whole spine — only the pelvis should move; the rib cage stays quiet

Contraindications

Skip or modify this move if you have:

severe pelvic girdle pain
symphysis pubis dysfunction (SPD)

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