How to Do a Pelvic Tilt on a Swiss Ball

Pelvic Tilt on a Swiss Ball

Amanda:So I’m going to demonstrate how to do a pelvic tilt on a Swiss ball. This is a more advanced move than doing a normal pelvic tilt on the floor, because it is factoring in your stability. You’re definitely not on the floor anymore, so your balance comes into play here on this exercise. So definitely start out with the normal pelvic tilt, progress to single leg, and then you can try it out with the Swiss ball. So what you’re going to do is you’re going to lie back. You’re going to put your heels on the center of the Swiss ball.

Align yourself so that you’re in the middle. Go ahead and lie back. So I’m going to show you first with straight legs. This is the normal way to do a pelvic tilt on a Swiss ball. You’re going to squeeze your glutes, lift your hips, get as high as you can and full extension, tap the ground, and go right back up. So you really want to make sure you’re hitting your pelvic floor muscles, your glutes are really tight at the bottom, you’re trying to get your hips up into full extension here. Now a way to do this if you’re feeling it in the lower back: if that’s too difficult for you, you can definitely bend the knees. Keep them at ninety degrees. You’re going to squeeze your butt again, lift your hips, tap the ground, go right back up, and you can repeat that for three sets of fifteen to twenty reps. And that’s a really good way to hit your pelvic floor muscles. And that’s how you do a pelvic tilt on a Swiss ball.

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Peter A Soto is a Black Belt with more than 20 years of experience, athlete, teacher and webmaster. Based in the city of San Diego, California.