Pelvic lift (also known as pelvic tilt) is an exercise to strengthen the lower back,[1] glute muscles, lower abdominal muscles, and maintain hip muscle balance. It does not require weights, although they can be placed on the stomach.[2]
Steps
There are four steps in the exercise.[3]
- The person lies on their back with knees bent
- They slowly raise their buttocks and pelvis off the floor as high as possible
- Hold position
- Repeat
Benefits
The pelvic floor is a "broad sling of muscles, ligaments, and sheet-like tissues that extend from the pubic bone at the front of the body to the base of the spine at the back".[4][5] These structures are resistant to stretch and weight and normally return to their original shape. However, prolonged or repeated loading can cause them to become stretched over time.[4]
Regular performance of this exercise can strengthen the gluteal, abdominal, and lower back muscles. For this reason, pelvic lifts may be recommended to help reduce lower back pain, improve posture, and support bladder control.[6]
References
- ^ Allan Menezes. The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning: With Special Help for Back Pain and Sports Training. Hunter House Inc., U.S. p. 143.
- ^ "Home Exercises For Lower Back Pain". Eden Lifestyle. Archived from the original on 24 August 2017. Retrieved 6 April 2017.
- ^ "Pelvic Lifts". Mental Heathy. Retrieved 2026-01-13.
- ^ a b "Your Pelvic Floor in Pregnancy". BabyCentre. Retrieved 2026-01-13.
- ^ José Marcio N. Jorge (2022-04-30). "Pelvic floor anatomy". Annals of Laparoscopic and Endoscopic Surgery. 7. ISSN 2518-6973. Archived from the original on 2024-04-14.
- ^ "Pelvic Tilts for Low Back Strength and Flexibility". Archived from the original on 13 May 2017. Retrieved 30 April 2017.
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