How to do the Pelvic Tilt
Pelvic Tilt is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Lower Back.
Pelvic Tilt demonstration · © GymiaFit
Pelvic Tilt at a glance
- Primary muscles
- Abs
- Secondary muscles
- Lower Back
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Pelvic Tilt step by step
- 1Lie flat on your back with your knees bent and feet flat on the ground.
- 2Place your hands by your sides.
- 3Engage your abs and tilt your pelvis upward, pressing your lower back into the ground.
- 4Hold this position for a few seconds, focusing on contracting your abs.
- 5Release the tilt and return to the starting position.
- 6Repeat for the desired number of repetitions.
Pelvic Tilt — questions
What muscles does the Pelvic Tilt work?
The Pelvic Tilt primarily targets the Abs. It also recruits the Lower Back as secondary movers.
What equipment do I need for the Pelvic Tilt?
None — the Pelvic Tilt uses your bodyweight only, so it works at home with nothing but floor space.
Is the Pelvic Tilt suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Pelvic Tilt?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Pelvic Tilt demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.