Supine Pelvic Tilts: How-to, Benefits & Variations
The supine pelvic tilts targets multiple muscle groups. Improves functional fitness. Start with 3 sets of 10-12 reps with controlled form.
Supine Pelvic Tilts: How-to, Benefits & Variations
The supine pelvic tilts is a warmup exercise targeting multiple muscle groups. Counters age-related muscle loss (sarcopenia) that accelerates after 40. Found in 2 workouts across the Wellls platform with 0 variations.
Back Health 1
Linda Chambers
How to Do Supine Pelvic Tilts
Set up in the starting position for supine pelvic tilts. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Linda Chambers cues: "Think about a piece of string from your pubic bone to your belly button, and the string is shortening on the way in."
Complete the full range of motion. "imagine there is a cup or mug on your belly, and you try to tilt the pelvis in"
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Linda Chambers adds: "Simply bring the hip bones towards the ribs, and then we release."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The supine pelvic tilts directly supports this by targeting key muscle groups.
Coach's Tips
"Think about a piece of string from your pubic bone to your belly button, and the string is shortening on the way in." - Linda Chambers
Linda Chambers
"imagine there is a cup or mug on your belly, and you try to tilt the pelvis in" - Petra Kapiciakova
Petra Kapiciakova
"Simply bring the hip bones towards the ribs, and then we release." - Linda Chambers
Linda Chambers
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The supine pelvic tilts supports overall functional fitness during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Benefits
Strengthens and conditions the whole body
The supine pelvic tilts builds functional capacity that supports everything from carrying groceries to hiking.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The supine pelvic tilts directly addresses this.
Requires minimal equipment
No equipment needed. You can do the supine pelvic tilts at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Rushing through repetitions
Control the movement in both directions. The lowering phase is just as important as the lifting phase.
Ignoring pain signals
Joint pain during the supine pelvic tilts means something needs adjusting: form, range, or load. Muscle burn is fine. Joint ache is a warning.
Workouts Featuring This Exercise
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Frequently Asked Questions
Get supine pelvic tilts in a guided workout
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