Seated Pelvic Tilt

Sit centrally on a correct sized Swiss ball; with both feet flat on the floor, knees shoulder width apart.

Keep your arms crossed over your chest, whist you contract your abs and lower back / buttock muscles to fix your neutral starting position.

Inhale and slowly relax your abs, allowing your buttocks to roll backwards across the ball.

Exhale and contract your abs, whilst relaxing your lower back / buttock muscles to tilt your pelvis forward.

Aim for a slow tilt back and forward every 5 - 8 seconds, focusing on your breathing and contracting the muscles being worked.

Beginners aim to work for 30 - 60 seconds.

Intermediates work for 1 - 2 minutes.

Advanced, use this action as a pre warm-up for harder exercises.