Pilates Pelvic Tilt: Steps, Muscles and Common Mistakes

How to do the Pelvic Tilt

Lie on your back on a mat with your knees bent, feet flat on the floor, and arms resting gently by your sides.

1. Settle into a neutral position where your hip bones and pubic bone are level with each other.
2. Take a deep breath in to prepare your body.
3. As you exhale, gently draw your lower belly inward.
4. Tip your pelvis backward so your lower back moves toward the mat into an imprint.
5. Keep the rest of your spine completely steady as you hold this position for a moment.
6. Inhale as you slowly release the tilt.
7. Return your pelvis to the starting neutral position.

• Breath. Teachers cue breathing differently, but a common pattern is to exhale as you tilt your pelvis backward and inhale as you return to neutral.
• Where you feel it. You should feel a gentle engagement deep in your lower abdomen and slightly in your glutes. You should not feel any sharp pinching in your lower back or tension in your neck and shoulders.
• How many. 8 to 10 slow repetitions

Common mistakes

• Overusing the glutes. Your gluteus maximus should only support the movement. Try to initiate the tilt from your abdominals rather than squeezing your buttocks forcefully.
• Moving the upper body. Your upper spine and shoulders should remain relaxed on the mat. Focus on keeping your neutral spine held steady while only the pelvis rocks.
• Pushing with the feet. It is common to press hard into the floor to lift the hips. Keep your feet light and let your core do the work.
• Holding your breath. Breathing smoothly helps engage your transversus abdominis. Make sure you keep the air flowing steadily throughout the entire movement.
• Lifting the pelvis too high. This is a small rocking motion, not a full bridge. Keep your lower back and pelvis in contact with the mat at all times.

Make it easier or harder

Easier

• Place your hands on your hip bones to physically feel the small rocking motion.
• Make the range of motion even smaller, focusing only on the deep abdominal engagement.
• Place a small folded towel under your lower back for tactile feedback as you tilt.

Harder

• Lift one foot slightly off the mat while maintaining the pelvic tilt.
• Hold the imprint position and practice sliding one heel out along the mat without losing the pelvic tilt.

Who should be careful

• After the first trimester of pregnancy, many guidelines advise against long periods lying flat on the back. A side-lying or propped version is an alternative.

Related exercises

• Chest Lift Beginner
• Half Roll Back Beginner
• Standing Roll Down Beginner
• Spine Stretch Forward Beginner
• Toe Taps Beginner

This exercise is part of our pages on Pilates for Back Pain, Pilates for Lower Back Pain, Pilates for Sciatica, Pilates for Scoliosis, Pilates for Seniors, Pilates After Pregnancy, Pilates for Diastasis Recti, Pilates for Arthritis, Pilates for Beginners.

When to see a doctor or physical therapist

• Sharp or shooting pain in your lower back or tailbone.
• Numbness or tingling traveling down your legs.
• A pulling sensation or sharp pain in your groin.
• Increased lower back spasms during or after the exercise.

This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.

How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught mat repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.