Start
End
BackIntermediateBodyweight
Pelvic Tilt Into Bridge
ميل الحوض إلى الجسر
Target Muscles
Lower Back
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- 1
Lie down with your feet on the floor, heels directly under your knees.
- 2
Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
- 3
To go into a bridge, lift the entire spine except the neck.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
