Foundation Five

Pelvic Tilt

Print Worksheet

F5-PelvicTilt-0

Set Your Base

  • Lie flat on your back on the supporting surface.
  • Place feet hip-width apart, with your heels about the length of your foot from your buttocks.
  • Align Achilles tendons with pelvic bone (A.K.A. ishial tuberosity).
  • Plant the first knuckle of the big toe and firmly brace legs.
  • Create stability from the pubic area by clenching the thighs firmly, creating a strong, rigid foundation from which to begin.
  • Arms should be relaxed and held above the waist or across the tummy, so as not to contribute to the movement.
  • Chin to throat: Without lifting your head, press your chin down to your throat firmly, flattening your neck toward the supporting surface, (if done correctly this creates a bit of a choking sensation)and then release 30%.

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Performing the Exercise

  • Slowly tilt your pelvis as to press the lower back into the supporting surface. This will create a “sucking in” of the navel or flattening of the tummy when done properly.
  • This motion is initiated in the abdominals and hamstrings (buttocks should be relaxed).
  • Be aware that these are nine count motions: three counts moving into the motion, a three count hold, and a controlled three count release.
  • Breathing should be synchronized with the motion.  Each EXertion of effort is coupled with an EXhale, and each inhale is coupled with a release.
  • Release is a return to the neutral position via relaxation, and not an activation of the opposite motion.

F5-PelvicTilt

Important Points

  • The goal of the F5 series is to awaken the muscles of our “core” and synchronize them with the even deeper muscles of the pelvic floor.
  • The primary concern of the F5 series is, first and foremost, to re-engrain the primal reflexive pattern. Only when this is achieved does one progress to higher level training, such as compound exercises, and to secondary concerns like aesthetics or athletics.

Tips

  • Balancing something flat (such as a board, measuring stick, or even a rigid pillow) across your knees will provide feedback from unwanted aberrant movement.
  • Give thought to your base at the beginning of and throughout each repetition.

Counting Companion Video:

CRUNCH