Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

CoreLevel 1

Pelvic Tilt

A small, gentle movement: flatten your lower back into the floor, then let it relax.

Working (red): Deep stomach muscles
Helping (amber): Buttocks
Do: 2 sets of 10
Rest: 30 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Reflux? Not within 2 hours of a meal.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Lie on your back. Knees bent, feet flat, arms by your sides.
Notice the small gap under your lower back. That is your natural curve.
Tighten your stomach and press your lower back into the floor. Your hips tilt up slightly. Breathe out. Hold 2 seconds.
Relax. Let the small gap come back. Breathe in.

Where your hands and feet go

Feet: Flat on the floor, hip-width apart, knees bent. They do not move.
Hands: Arms on the floor by your sides, palms down. You can slide one hand under your lower back to feel the movement.
Body: Head, shoulders and buttocks stay on the floor.
The movement: Very small. Your pelvis rocks so the lower back presses into the floor, then releases.

Watch out for

Lifting your hips off the floor. That is the glute bridge.
Pushing with your legs. The stomach does the work.
Holding your breath.

Make it easier

Hold for 1 second only.

Make it harder

Hold for 5 seconds. Then move on to the dead bug.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026