Pelvic lift
Type of exercise
Pelvic lift (also known as pelvic tilt) is an exercise to strengthen the lower back,[1] glute muscles, lower abdominal muscles, and maintain hip muscle balance. It does not require weights, although they can be placed on the stomach.[2]
Steps
There are four steps in the exercise.[3]
- The person lies on their back with knees bent
- They slowly raise their buttocks and pelvis off the floor as high as possible
- Hold position
- Repeat
Benefits
The pelvic floor is a "broad sling of muscles, ligaments and sheet-like tissues that stretch from your pubic bone at the front of your body, to the base of your spine at the back".[4]
The pelvic floor is resistant to stretch and weight as it bounces back. However, after carrying weight for long periods of time, it can become stretched.[4] Additionally, weight on the pelvic floor can weaken its resistance and contribute to its loss of shape over time.[4]
Performing this exercise routinely can strengthen glutes, abs, and lower back muscles. As a result, doctors may recommend pelvic lifts to reduce lower back pain, improve posture, and improve bladder control.[5]
References
- ^ Menezes, Allan. The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning: With Special Help for Back Pain and Sports Training. Hunter House Inc., U.S. p. 143.
- ^ "Home Exercises For Lower Back Pain – Eden Lifestyle". edenlifenigeria.com. Archived from the original on 24 August 2017. Retrieved 6 April 2017.
- ^ "Exercise 2- Pelvic Lifts". mentalheathy.co.uk. Retrieved 6 April 2017.
- ^ a b c "Your Pelvic Floor in Pregnancy". BabyCentre. Retrieved 30 April 2017.
- ^ "Pelvic Tilts for Low Back Strength and Flexibility". Retrieved 30 April 2017.
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Strength training exercises
- Bench press (c)
- Chest fly (i)
- Dip (c)
- Machine fly (i)
- Push-up (c)
- Bent-over row (c)
- Chin-up (c)
- Muscle-up (c)
- Pull-down (c)
- Pull-up (c)
- Seated row (c)
- Shoulder shrug (i)
- Supine row (c)
- Face pull (c)
- Bridge (c)
- Face pull (c)
- Front raise (i)
- Headstand into handstand push-up (c)
- Lateral raise (i)
- Rear delt raise (i)
- Shoulder press (c)
- Upright row (c)
- Bicep curl (i)
- Chin-up (c)
- Reverse grip push-up (c)
- Close-grip bench press (c)
- Close grip push-up (c)
- Dip (c)
- Push-down (i)
- Triceps extension (i)
- Wrist curl (i)
- Crunch (i)
- Leg raise (c)
- Russian twist (c)
- Sit-up (c)
- Squat (c)
- Bridge (c)
- Deadlift (c)
- Good-morning (c)
- Hyperextension (c)
- Pelvic lift (c)
- Bridge (c)
- Deadlift (c)
- Dirty dog exercise (c)
- Leg press (c)
- Lunge (c)
- Squat (c)
- Bridge (c)
- Deadlift (c)
- Leg extension (i)
- Leg press (c)
- Lunge (c)
- Squat (c)
- Bridge (c)
- Deadlift (c)
- Good-morning (c)
- Leg curl (i)
- Leg press (c)
- Lunge (c)
- Squat (c)
- Calf raise (i)
- See also
- Bodybuilding
- Bodyweight exercise
- Calisthenics
- Muscle hypertrophy
- Weightlifting
- Plyometrics
- Weight training (List of exercises)
- Flywheel training
- Gym
- Legend
- (c) – compound exercise, (i) – isolated exercise
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