Skip to main content

The Pelvic Tilt

The pelvic tilt is a vital component when doing any Polynesian dance fitness program.
The Pelvic Tilt Benefits

◦    Toning your tummy, giving a flatter look
◦    Tightens your pelvic floor muscles
◦    Organs in the pelvis sit in the right place
◦    Makes the muscles in your buttocks work more
◦    Makes the muscles in the sides of your legs work more
◦    Your back curves are in a neutral position – not too saggy
◦    Aligns the rest of the body on top of your pelvis – mid and upper back, head and neck
◦    Your lungs are used more effectively
◦    Improves your posture
 A taller look




   Finding the correct position for the pelvic tilt


Stand against a wall with your bottom, head and shoulders touching the wall.


Place your hand behind your back and feel the space between the wall and your back

Press your back against your hand to reduce the size of the space.
Hold this position for a moment and then relax

Repeat this, feeling the effect on your abdominal muscles. Then relax.

Repeat again, feeling the effect on your pelvic floor muscles. If you are not sure, go through this process again, thinking and feeling the muscles work.

Also feel what happens to your buttocks and the muscles at the side of your hips (which can be hard to feel).

All of these muscles should tighten when you do this pelvic tilt.

Now, if your pelvic floor muscles are really weak, you need to concentrate on the pelvic floor muscle exercises separately, as with tummy and leg exercises.
Until the muscles get stronger, you will not receive the full benefit of this all in one exercise which we will call the pelvic tilt standing position (PTSP). 
Demac Resources Pty Ltd. www.thepregnancycentre.com



The wall pelvic tilt is the basic exercise for improving posture. This video exercise is presented by Dr. Wallace Jans of Powers & Jans Centre, Medicine Hat, Alberta.

Comments

Post a Comment

Popular posts from this blog

Polynesian Dance Terms

A big thank you to:  Kalani N. Poʻomaiahealani  for researching and providing the following hula terms Hula Dance Terms 1. ʻAi: dancing style or type 2. ʻ Ai ʻami : type of haʻa with little foot movement, hips revolve throughout the dance 3. ʻ Ai haʻa : hula step executed with bended knee 4. ʻ Ai kāwele, Kāwele: haʻa step; one foot makes a half circle forward and to the side without touching the floor; usually in combination with other steps as the holo or ʻuwehe; used in "A Koʻolau Au" 5. ʻAmi: rotation of hips in a circle 6. ʻ Amiʻami, ʻAmi hula : jerking motion of the hips back and forth in a crude or vulgar manner 7. ʻʻAmi kāhela, ʻAmi poepoe: hip rotates with the weight on the right hip as the left heel lifts very slightly, then reversing this action 8. ʻAmi kūkū: like the ʻami kāhela except the revolutions are smaller, faster and in groups of three; sometimes combined with two slower kāhele revolutions 9. ʻAmi kuʻupau (uninhi...
Post a Comment
Read more

"Tapiri Mai Na"

A contemporary hula / aparima from the 2010 Miss Hula Hawaii Contest - Japan The song  "Tapiri Mai Na"  is by the band  Hui Mana   in Papeete, Tahiti. Here is the best I could find for a breif translation of the song Parahi oe faaro'o mai na/ i ta oe tane* iti (Sit down and listen/ to your beloved husband) A tu'u mai/ na teie ahu taoto/ i nia to taua tino (let's put/ this blanket/ on our body) Ref Tapiri mai na/ ta'u i here/ mataitai taua teie po/ te mau fetia/ pura noa mai/ i nia, i te fenua (come on closer/ my darling/, we will watch tonight/ the stars/ twinkling/ in the sky) Sweet Hula by alohaallure featuring metal jewelry
Post a Comment
Read more

What Body Type are You?

ANYONE can do Aloha Allure dance fitness - n o matter what your body type!  If you're wanting to lose weight, there is no way around it - you must do some form of exercise and cut your caloric intake. (unless of course your hormones are out of whack- that's for a different blog) For instance, i f your body type is Pear shaped aka  Meso-endomorph and you want to  lose weight in your belly  - doing a hundred sit ups will stregthen you abdominals but the horrible fact is you'll first begin to loose the weight in your  upper body,or your ankles and the last place to give up that extra poundage is the part you want the most to slim down.  I know (for me) the first place I loose weight is my face & neck, then my shoulders, followed by my waist, calves, upper hips, butt and tummy and finally the thighs. My body shape at the moment is a pear, but when I'm fit - it's more of an hour glass.  When you start any exercise program, your body goe...
1 comment
Read more