Pelvic Tilt - Into Bridge
Recommendations: 1-3 Sets, 10-15 Reps
Intermediate Lower Back Abdominals Glutes Stretching Body Only Gym Home
Purpose: This exercise strengthens the lower back muscles.
Benefits: This exercise will also work the abs and glutes.
Lie face up on an exercise mat. Bend your knees so that they are directly over your heels. This is the starting position. Keep your upper back on the floor and lift your glutes to the ceiling, stretching your lower back. Contract the muscles in your glutes and stomach. Exhale during this movement. Lift the entire back off the mat, keeping the neck on the floor. Maintain the contraction of the glutes and stomach muscles. Pause for about 5-10 seconds. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. The spine plays a big role in overall health, so the lower back is one of the most important muscle groups in the body.
Step 1
Lie face up on an exercise mat, with your heels directly underneath your knees.
Lie face up on an exercise mat. Bend your knees so that they are directly over your heels. This is the starting position.
Step 2
Lift your glutes to the ceiling, keeping your upper back on the floor. Contract your stomach and glute muscles.
Keep your upper back on the floor and lift your glutes to the ceiling, stretching your lower back. Contract the muscles in your glutes and stomach. Exhale during this movement.
Step 3
Continue to lift the upper back from the mat, maintaining stomach and glute contraction. Pause briefly.
Lift the entire back off the mat, keeping the neck on the floor. Maintain the contraction of the glutes and stomach muscles. Pause for about 5-10 seconds.
Step 4
Slowly return to the starting position.
Slowly return to the starting position. Inhale during this movement. Lie face up on an exercise mat. Bend your knees so that they are directly over your heels.