Pilates exercises explained
Pelvic Tilt
The Pelvic Tilt Pilates exercise mobilizes the lumbar spine, improves awareness of neutral pelvic position and gently activates the pelvic floor and deep abdominal muscles.
This exercise is preparatory, among others, for the Pilates exercise "Hip Rolls".
Exercise description
With the exhalation, lightly activate your deep abdominal muscles by lowering the lower abdominal wall. As you do so, your pelvis tilts toward your head, your lumbar spine lengthens and the distance to the mat decreases. The pelvis position is now in the imprint.
With the inhalation, the deep abdominal muscles relax slightly and you move your pelvis back to the neutral position. You can recognize the neutral position metaphorically, when under your lumbar spine an ant trail and you could place a teacup flat on your iliac crest.
Frequently asked questions
How far can I tilt the basin?
Especially when tilting back toward the legs, your lumbar spine should lift off the mat only enough to form a small ant trail underneath. The rear rib arch always remains on the mat.
Pro Tip From Maria
In this exercise, imagine not only the pelvic tilt, but also feel how your lumbar spine lengthens as it descends. Try to keep your gluteal muscles relaxed and work more of your abdominal muscles.
You can also imagine a small glass ball rolling in the pelvis from the tailbone to the top edge of the sacrum.
Video with the brief explanation of the Pilates exercise Pelvic Tilt
Most common errors
The movement is guided by the gluteal muscles and not by the deep abdominal muscles.
The movement becomes too great when the chest moves with it.
The lumbar spine is pressed into the mat.
Assistance
What can you do if the exercise is too difficult?
Build this movement into your daily routine again and again. You can also do the exercise while standing, imagining that you are leaning against a wall and try to "push" the lumbar spine towards the wall without moving the upper body.
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