Beginner · 5 min
Pelvic Tilt I
Explore pelvic position with movements for the lower back and hips.
Total session: 5:42 · Includes preparation and side changes.
Ready when you are
Lunge
Movement instructions
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.
Avoid straining your knees. Ask a clinician first if you have hip problems.
Total (including preparation): 5:42 · 5:42 remaining
Up next: Lunge · Side 1 · 0:30
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Lunge · Both sides1:00
- Cat-cow1:00
- Butterfly0:30
- Pelvic tilt press0:30
- Bridge0:30
- Knees-to-Chest0:30
- Pelvic tilt press0:30
- Bridge0:30
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
300 seconds moving + 42 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Pelvic Tilt I.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
8 timed steps use 6 different movements. Starting positions: Floor. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Lunge | 60 |
| 2 | Cat-cow | 60 |
| 3 | Butterfly | 30 |
| 4 | Pelvic tilt press | 30 |
| 5 | Bridge | 30 |
| 6 | Knees-to-Chest | 30 |
| 7 | Pelvic tilt press | 30 |
| 8 | Bridge | 30 |
Routine overview
What you’ll move through.
8 timed steps · 5 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
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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