Reverse Tilt is part pilates, part yoga, and part physical therapy. Something they all agree on is the importance of posture. It helps strengthen your lower back and improves your movement.
The core muscles are not just the sexy six pack. They are a set of muscles that start deep in your pelvis, the perineum, and work their way up your spine from the front, back, and sides into your shoulders. It’s these sets of muscles that help you stand tall and move with grace.
Benefits of the reverse tilt
- Strengthens your core and improves posture – In this article “Pilates Exercises for Beginners” , the reverse tilt was one of a handful of exercises that strengthens your core and improves your posture. ttp://www.huffingtonpost.co.uk/2015/07/23/pilates-exercises-to-try-at-home_n_7849098.html
- Move better and improve athletic performance – Having a strong alignment in your hips is important to athletic performance and daily movement. http://www.humankinetics.com/excerpts/excerpts/core-stability-plays-key-role-in-body-alignment
- Great for new moms – This exercise is a safe and effective way to get your core strength back http://certification.acsm.org/blog/2014/january/post-partum-exercise-what-you-need-to-know
To do a reverse tilt:
- Lay on your back with knees bent, feet on the floor, hip distance apart. (This exercise can also be done with your back on the wall and knees slightly bent.) Rest your arms on the floor or you can cross them on your belly. Take a few breaths here and see how your spine is supported by the floor and relax your neck and shoulders.
- The action of the reverse tilt is initiated by your core and not your legs or arms. Take a breath in and as you exhale, draw your belly to your spine. Gently press your upper back into the floor as you tilt your tailbone off the floor and roll your pelvis up. Take a couple of breaths as you hold this position.
- Inhale and slowly roll your pelvis back down to the floor.
- Continue to do 9 more repetitions of this same action.
This exercise is enhanced by the awareness you bring to it. Notice if you tense up your shoulders and neck. Also try to engage your perineum muscles and draw in your deeper core muscles as you initiate the movement. This awareness is the key component to improving your posture and in how you move.
Want a bigger challenge? Try these variations to challenge yourself but remember the initiation and focus is still the same – have it start from your core.
- Bring your legs off the ground and have your knees straight over hips and keep your knees bent. By bringing your legs up, it changes the force on the core and hips and requires more from your core to keep this position.
- Bring your arms into a T position away from your body or over your head. This forces your body to use more core and less of your upper body.