Seated pelvic tilt
Sit on the front half of a chair, feet flat. Tilt pelvis forward (arching low back) then back (rounding low back). Diastasis-safe core work that re-trains pelvic floor coordination.
Músculo principal: coremobilityDificultad: 1/5
Músculos secundarios
- hip flexors
- glutes
Claves técnicas
- ✓Move only the pelvis, not the whole spine
- ✓Breathe out on each tilt
- ✓Pause 2 seconds at each end position
Errores comunes
- ×Hunching shoulders forward
- ×Rushing without breath coordination
Contraindicaciones
Omite o modifica este ejercicio si tienes:
- dolor lumbar
- exercise_detail.contraindication_labels.lower_back_injury
Traducción en curso — se muestra el original en inglés.