Beginner · 5 min
Pelvic Tilt I
Build awareness around the pelvis and gently open the lower back and hip flexors.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Lunge
Floor · Focus: hip flexors, thighs.
- 02
60sCat-cow
Floor · Focus: back, abdomen.
- 03
30sButterfly
Floor · Focus: hips, inner thighs.
- 04
30sPelvic tilt press
Floor · Focus: core, lower back.
- 05
30sBridge
Floor · Focus: glutes, core, thighs.
- 06
30sKnees-to-Chest
Floor · Focus: lower back, hips.
- 0730s
Pelvic tilt press
Floor · Focus: core, lower back.
- 0830s
Bridge
Floor · Focus: glutes, core, thighs.
Step by step
How to do the routine.
Step 1 · 60 seconds
Lunge
- Kneel and step one foot forward, with your knee above your ankle.
- Lift your torso and reach your arms overhead.
- Gently shift your hips forward, then release and change sides.
Use a cushion under your back knee and keep your chest lifted.
For less intensity, keep your hands on your hips and make the forward shift smaller. Cushion the kneeling knee.
Step 2 · 60 seconds
Cat-cow
- Start on hands and knees, with wrists under shoulders and knees under hips.
- Inhale as you gently lower your belly and lift your chest.
- Exhale as you round your back and lower your head.
- Repeat slowly with your breathing.
Use a comfortable range without forcing either curve.
For less intensity, use a smaller spinal movement or try the movement seated on a chair.
Step 3 · 30 seconds
Butterfly
- Sit tall and bring the soles of your feet together.
- Hold your feet or ankles and let your knees open to the sides.
- Breathe slowly without pressing your knees down.
Move your feet farther from your hips for a gentler stretch.
For less intensity, support your knees with cushions and move your feet farther from your hips.
Step 4 · 30 seconds
Pelvic tilt press
- Lie on your back with knees bent and feet flat.
- Gently tighten your abdomen and tilt your pelvis toward you.
- Press your lower back into the mat, then release slowly.
Use a small movement and breathe normally.
For less intensity, make the pelvic tilt smaller and relax fully between repetitions.
Step 5 · 30 seconds
Bridge
- Lie on your back with knees bent and feet hip-width apart.
- Press through your feet to lift your hips.
- Hold with your shoulders, hips, and knees in one line.
- Lower slowly to the mat.
Keep your knees facing forward and avoid arching your lower back.
For less intensity, keep both feet on the floor and lift your hips only a little.
Step 6 · 30 seconds
Knees-to-Chest
- Lie on your back with your knees bent.
- Bring both knees toward your chest and hold your shins.
- Keep your head resting on the mat and breathe slowly.
Use a gentle hug rather than pulling hard.
For less intensity, hold behind your thigh and bring the knee in only partway.
Step 7 · 30 seconds
Pelvic tilt press
- Lie on your back with knees bent and feet flat.
- Gently tighten your abdomen and tilt your pelvis toward you.
- Press your lower back into the mat, then release slowly.
Use a small movement and breathe normally.
For less intensity, make the pelvic tilt smaller and relax fully between repetitions.
Step 8 · 30 seconds
Bridge
- Lie on your back with knees bent and feet hip-width apart.
- Press through your feet to lift your hips.
- Hold with your shoulders, hips, and knees in one line.
- Lower slowly to the mat.
Keep your knees facing forward and avoid arching your lower back.
For less intensity, keep both feet on the floor and lift your hips only a little.
Keep moving
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