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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.

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