Core

Pelvic tilt

Gently rocking your pelvis to flatten and release your lower back — a calm start to core work.

Beginner Low impact Exercise mat
Movement diagram for Pelvic tilt: lying on your back, knees bent to lying, pelvis gently tilted
Original diagram — start and finish positions.

How to do it

  1. Lie on your back with knees bent and feet flat.
  2. Breathe in and let your lower back rest in its natural curve.
  3. Breathe out, gently draw in your lower tummy and tilt your pelvis so your lower back flattens towards the floor.
  4. Release back to neutral and repeat slowly.

Form tips

  • Keep it small and smooth.
  • Your bottom stays on the floor.

Common mistakes

  • Pushing with your feet to lift your hips.
  • Holding your breath.

Easier and harder

Make it easier

Do it sitting tall on a chair or standing with your back against a wall.

Make it harder

Add a pelvic floor squeeze as you tilt.

More core exercises