Pelvic lift

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]

Pelvic lift (Source: Centers for Disease Control and Prevention, cdc.gov)

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 stretch from your pubic bone at the front of your body, to the base of your spine at the back".[4]

The pelvic floor is resistant to stretch and weight as it bounces back. However, after carrying weight for long periods of time, it can become stretched.[4] Additionally, weight on the pelvic floor can weaken its resistance and contribute to its loss of shape over time.[4]

Performing this exercise routinely can strengthen glutes, abs, and lower back muscles. As a result, doctors may recommend pelvic lifts to reduce lower back pain, improve posture, and improve bladder control.[5]

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References
  1. Menezes, Allan. 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.
  2. "Home Exercises For Lower Back Pain – Eden Lifestyle". edenlifenigeria.com. Archived from the original on 24 August 2017. Retrieved 6 April 2017.
  3. "Exercise 2- Pelvic Lifts". mentalheathy.co.uk. Retrieved 6 April 2017.
  4. "Your Pelvic Floor in Pregnancy". BabyCentre. Retrieved 30 April 2017.
  5. "Pelvic Tilts for Low Back Strength and Flexibility". Retrieved 30 April 2017.


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