Correct Your Posterior Pelvic Tilt Exercise To Decrease Back Tension and Increase Core Strength

Have you ever received the advice to flatten your lower back onto the ground to engage your core? Does the phrase "tuck your pelvis underneath you" ring a bell? And when you try this, do you actually feel your core working? If you're like the majority of people, you might find that you feel nothing in your core. The missing piece of the puzzle?

Your RIBCAGE AND BREATH!

Your deep core muscles and diaphragm function in close coordination. While tucking your pelvis alone may activate superficial core muscles like the six-pack, these aren't the muscles responsible for stabilizing your spine.

If you just tuck your pelvis without paying any attention to what happens at the ribcage, you could be reinforcing a more swayback type position for your body.

To achieve a proper "posterior tilt" of your pelvis, initiate the action with your ribcage. As your ribcage descends through a deliberate exhale, your lower back will naturally flatten against the ground. This will cause your pelvis to posteriorly tilt, creating a noticeable engagement in your core. From this position, you can introduce arm reaches, leg kicks, and more to further challenge your core.

Want more instructions? Here is a tutorial on how to breathe in a way that is conducive to creating real core tension.

Now, we can utilize these new things you just learned to get into a plank that actually works your core versus making your back hurt!

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