Pelvic Tilt Into Bridge Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Pelvic tilt into bridge focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Lie down with your feet on the floor, heels directly under your knees.
- Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
- To go into a bridge, lift the entire spine except the neck.
Exercise FAQ
How do I know I’m using my core and not my lower back?
Your torso should stay steady and your lower back shouldn’t pinch or take over. If it does, shorten the range, reduce difficulty, and brace harder.
How long or how many reps is enough?
Stop when you can’t keep alignment. Quality beats duration—shorter sets with perfect form are more effective than long shaky holds.
Where should I feel the effort?
You should feel deep tension through the trunk, not strain in the neck or hip flexors. Adjust the setup if the effort shifts away from the core.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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