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Pelvic Clocks

Angle-Based Images: Pelvic Clocks Video
Angle-Based Images: Pelvic Clocks Video
Angle-Based Images: Pelvic Clocks Video
Angle-Based Images: Pelvic Clocks Video
Angle-Based Images: Pelvic Clocks Video
Pelvic Clocks: Step 1
Step 1 Lie on your back with your knees bent and feet flat. Place a balance disc under your pelvis.
Pelvic Clocks: Step 2
Step 2 Tuck your pelvis under by bringing your pubic bone toward your navel.
Pelvic Clocks: Step 3
Step 3 Tighten your abs and slowly drop your pelvis to your left side and move toward your tailbone.
Pelvic Clocks: Step 4
Step 4 Use your ab contraction to control your movement as you up into a tuck again.
Pelvic Clocks: Step 5
Step 5 Reverse direction during each repetition.

Progressions & Variations

Beginner Tips

Try to first focus on engaging the abdominals near your hip bones. Tighten your right side, then release and tighten the left and release.

Benefits

Helps release lower back tension and helps determine neutral pelvis placement.

Modifications

To enhance your connection with your abdominal muscle contraction, place a balance disc under your pelvis. Use your abs to control the movement of your pelvis on the disc.

Related Exercises

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