Pelvic Tilt: Strengthen Your Core with this Simple Exercise
If you’re looking to strengthen your core muscles, the pelvic tilt exercise is a great option. This exercise, also known as the bridge, is easy to do and can be done anywhere. Here’s how to do it:
1. Start by lying on the floor with your knees bent and your feet flat on the ground. Make sure that at the top of the stretch, your shins are perpendicular to the floor.
2. Engage your abdominal muscles and gently lift your pelvis off the ground. Use your glutes to lift your pelvis and press your feet firmly into the ground for support.
3. Hold the lifted position for about 10 seconds, focusing on maintaining a straight line from your knees to your shoulders.
4. Slowly roll your spine back down to the starting position and repeat the exercise as necessary.
The pelvic tilt exercise is an effective way to strengthen your core and improve stability. By regularly incorporating this exercise into your fitness routine, you can experience the benefits of a stronger core and improved overall fitness.
Trunk Rotation Stretch: Relieve Lower Back Pain
According to a recent study conducted in 2017, individuals suffering from chronic lower back pain tend to have more flexible spines and pelvises compared to the average person. To alleviate this discomfort, experts recommend incorporating trunk rotation stretches into your routine. To perform this exercise, start by standing straight and clasping your hands together just below your chest. Without leaning your torso, gently rotate your upper body to one side. Hold this position for 10 seconds before repeating on the other side. For added tension, you can position your hands higher up on your chest.