Pelvic Lift

Pelvic lift is a great exercise that strengthens the gluteal muscles, lower back and core muscles. It is an effective way to improve stability in the pelvis and strengthen the lower parts of the body. The exercise is simple but targeted, and is suitable for all fitness levels, especially for those who want to prevent lower back pain and improve their posture.

Correct form and technique

How to perform a pelvic lift with the correct technique:

  1. Lie on your back with your feet flat on the floor, hip-width apart, and your knees bent.
  2. Place your arms at your sides with your palms facing down.
  3. Tighten your core muscles and press your feet into the floor as you lift your hips towards the ceiling.
  4. Keep a straight line from knees to shoulders, and squeeze your glutes at the top.
  5. Slowly lower your hips back to the floor while maintaining control of the movement.

Common errors

Be aware of these common mistakes when performing pelvic lifts:

  • Overextension of the back: Avoid lifting the hips too high so that the lower back arches unnecessarily. Keep your hips in a straight line.
  • Don't activate the glutes: Many people focus on the lower back instead of the seat. Squeeze your glutes at the top for maximum effect.
  • Incorrect foot position: Make sure the feet are placed close enough to the hips to reduce stress on the knees.

Modifications and variations

Here are some modifications for pelvic lifts depending on your fitness level:

  • Beginner Modification: Place a pillow under your lower back for support, or keep your feet closer to your hips for better stability.
  • Advanced Variation: Lift one leg at a time to challenge your core more. You can also place a barbell or band across your hips for increased resistance.

Number of repetitions and sets

For maximum effect, perform 3 sets of 10-15 repetitions . Focus on good form and control in each repetition.

Breathing technique

Inhale as you prepare for the lift, and exhale as you lift your hips up. This helps you activate your core and maintain stability throughout the movement.

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