This movement combines two foundational exercises: a pelvic tilt and a bridge. It’s especially useful for developing control through your spine and hips while relieving lower back tension.
Instructions
- Lie on your back with knees bent and feet flat on the floor, about hip-width apart. Keep your arms by your sides.
- Slowly tilt your pelvis so that your lower back presses gently into the floor. Imagine tucking your tailbone slightly.
- From that position, begin lifting your hips upward, one vertebra at a time, until your body forms a straight line from shoulders to knees.
- Pause briefly at the top, squeezing your glutes.
- Lower down gradually, rolling your spine down to the floor starting from the upper back.
- Reset and repeat for a controlled number of reps.