Pelvic Tilt Into Bridge is a great exercise for strengthening and stretching your lower back muscles. It starts in a lying position with your feet on the ground, then you tilt your tailbone up towards the ceiling to stretch your lower back. After that, you lift your entire spine except your neck to form a bridge. This exercise is great for improving your posture and mobility.
To incorporate the Pelvic Tilt Into Bridge exercise into your workouts, you can follow these steps:
1. Warm up: Before starting any exercise, it's important to warm up your body. Perform some light cardio exercises like jogging or jumping jacks to increase your heart rate and prepare your muscles for the workout.
2. Set up: Lie down on your back with your feet flat on the floor, hip-width apart. Make sure your heels are directly under your knees.
3. Pelvic Tilt: Start by lifting only your tailbone towards the ceiling. This movement will stretch your lower back. Remember to engage your core by pulling in your stomach. Hold this position for a few seconds and then release.
4. Bridge: To transition into the bridge position, lift your entire spine off the floor except for your neck. Push through your heels and engage your glutes and core muscles to lift your body. Your shoulders, hips, and knees should form a straight line. Hold this position for a few seconds and then slowly lower your spine back down to the floor.
5. Repeat: Perform a set of 10-15 repetitions of the Pelvic Tilt Into Bridge exercise. Focus on maintaining proper form and engaging the correct muscles throughout the movement.
6. Progression: As you become more comfortable with the exercise, you can increase the difficulty by holding the bridge position for a longer duration or adding resistance by placing a weight or resistance band on your hips.
7. Cool down: After