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Waist Exercise · Body Weight

Pelvic Tilt exercise animation

Pelvic Tilt

Category
Waist
Equipment
Body Weight
Target
Abs

The pelvic tilt is about as basic as core work gets — a small, controlled rock of the pelvis that teaches the lower back and abs to work together without any real range of motion involved. It's often the first exercise given to people rebuilding core control after a back issue, precisely because there's so little room to do it wrong.

How to Do the Pelvic Tilt

  1. Lie face-up with your knees bent and feet flat on the floor.
  2. Rest your arms down by your sides.
  3. Tighten your abs and rotate your pelvis upward so your lower back flattens into the floor.
  4. Hold this position for a few seconds while keeping the abs contracted.
  5. Ease off the tilt and return to your starting position.
  6. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Pelvic Tilt primarily targets the Abs, with Lower Back as the primary synergist muscle group.

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Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Pelvic Tilt work?
The Pelvic Tilt primarily targets the abs, with the lower back as the main supporting muscle group.
What equipment do I need for the Pelvic Tilt?
The Pelvic Tilt is done with no equipment — just body weight.
What's a good alternative to the Pelvic Tilt?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.