Pelvic Lift

Pelvic Lift, also known as pelvic lift, is an exercise that focuses on strengthening the glutes, glutes and lower back. This exercise improves stability in the pelvis and can help relieve lower back pain.

Correct Performance of Pelvic Lift

Follow these steps to perform the Pelvic Lift correctly:

1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
2. Place your arms at your sides with your palms facing down.
3. Breathe in and on the exhale tighten the pelvic floor and slowly lift the hips up towards the ceiling until the body forms a straight line from knees to shoulders.
4. Hold the position for a few seconds while breathing normally.
5. Slowly lower your hips back to the starting position on an inhale.
6. Repeat the exercise 10-15 times.

Common Mistakes to Avoid

To get the most out of the Pelvic Lift, avoid the following mistakes:

• Overextension of the back: Avoid lifting the hips too high, which can lead to overextension of the lower back.
• Uneven weight distribution: Make sure the weight is evenly distributed on both feet and shoulders to avoid imbalance.
• Fast movements: Perform the exercise slowly and controlled to maximize muscle activation.

Modifications and Variations

Adapt the exercise to your level:

• Beginners: Perform the exercise without additional weight and focus on correct form.
• Advanced: Place a weight plate or barbell above your hips to increase resistance.
• Single Leg Raise: Raise one leg while keeping your hips up to further challenge balance and strength.

Number of Repetitions and Sets

Perform 2-3 sets of 10-15 repetitions, depending on your fitness level and goals.

Breathing

Inhale before lifting your hips and exhale as you lift. Breathe normally as you hold the position and inhale as you lower your hips back down.

Video Demonstration

Watch this video for a visual guide to properly performing the Pelvic Lift: