Recommended 'Pelvic' Exercise for Those Who Cannot Do Planks
For those who struggle with planks, the pelvic tilting exercise is a great alternative. This exercise effectively strengthens the core while minimizing strain on the back. For individuals who frequently experience lower back pain or have weak backs, the plank position can indeed exacerbate pain or increase the risk of injury. However, since the lower back is a crucial part of the body's core, it’s essential to strengthen the core muscles without straining the back. It’s advisable to focus on core-strengthening exercises that are gentle on the back.
For those with weak back muscles or lower back pain, the pelvic tilting exercise is a great alternative to planks or crunches. This exercise can be performed at a slow pace, minimizing strain on the back while effectively strengthening the core. Additionally, it's easy to do at home without worrying about disturbing neighbors.
To perform the pelvic tilting exercise, lie on a thin blanket or mat with your knees bent at shoulder width. Press your tailbone into the floor, creating a slight lift in your lower back to create space. This lying position is called the "neutral position," where you should have enough space for one hand between your lower back and the floor. Make sure your shoulders and shoulder blades stay in contact with the floor, and keep your chin tucked in.
To perform the pelvic tilting exercise, lie on a thin blanket or mat with your knees bent at shoulder width. Press your tailbone into the floor, creating a slight lift in your lower back to create space. This lying position is called the "neutral position," where you should have enough space for one hand between your lower back and the floor. Make sure your shoulders and shoulder blades stay in contact with the floor, and keep your chin tucked in.
Once you’ve established the "neutral position," place your hands on your pelvis to feel the movement. Gently press down to create space between your lower back and the floor, using the strength from your lower abdomen.
The key to the pelvic tilting exercise is to pull your pelvis down using your lower abdominal muscles, applying pressure as you lower it. Focus on this controlled descent, breathing out as you lower the pelvis and inhaling as you lift it back to the starting position. Aim to move slowly, taking about 10 seconds for each full cycle, and repeat for 10 to 20 repetitions per set.
Although this movement seems simple, it's important to ensure that your lower abdomen is engaged as you press down. Keep a steady tension in your pelvis and lower back, lowering it in a controlled manner, as if each vertebra is touching the floor one at a time.
Engaging your pelvic muscles can also benefit your glute muscles, so be mindful not to let your thighs splay out during the exercise.
The key to the pelvic tilting exercise is to pull your pelvis down using your lower abdominal muscles, applying pressure as you lower it. Focus on this controlled descent, breathing out as you lower the pelvis and inhaling as you lift it back to the starting position. Aim to move slowly, taking about 10 seconds for each full cycle, and repeat for 10 to 20 repetitions per set.
Although this movement seems simple, it's important to ensure that your lower abdomen is engaged as you press down. Keep a steady tension in your pelvis and lower back, lowering it in a controlled manner, as if each vertebra is touching the floor one at a time.
Engaging your pelvic muscles can also benefit your glute muscles, so be mindful not to let your thighs splay out during the exercise.
When lifting back up, just as when lowering, start from your tailbone and engage each vertebra sequentially to avoid straining your lower back.
The pelvic tilting exercise is recommended for individuals with lower back issues, such as herniated discs. It allows for strengthening the surrounding muscles of the lower back and abdominal area without putting excess strain on the spine. By distributing the load away from the lumbar region, this exercise can help alleviate lower back pain effectively.
The pelvic tilting exercise is recommended for individuals with lower back issues, such as herniated discs. It allows for strengthening the surrounding muscles of the lower back and abdominal area without putting excess strain on the spine. By distributing the load away from the lumbar region, this exercise can help alleviate lower back pain effectively.
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