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How to Do a Pelvic Tilt into Bridge for a Back Workout

Learn how to do a pelvic tilt into a bridge from certified personal trainer Max Tapper in this home back workout for men video from Howcast.


Hi guys, this is Max Happer again with Howcast, and today I'm going to show you how to do a pelvic tilt into a bridge. Now, a pelvic tilt is going to work a lot of those intra-abdominal muscles that are basically there for stability of our spine. Then the bridge is going to work our hamstrings, our glutes, and our lower back at the same time. So, this is a really, really good exercise for those trying to strengthen your core and also work on your hamstrings and legs at the same time.

Alright. Let me show you how this works. We're coming down on our back. We're going to have our heels flat on the floor. For the sake of the exercise, this is called an anterior pelvic tilt. This opposite way is called a posterior pelvic tilt. Anterior. Posterior.

We're going to do our pelvic tilt, and then we're going to press up into a bridge. So, posterior pelvic tilt, pressing up, and we're going to hold this position for about five seconds. Five, four, three, two, one, slowly back down to the pad.

Pelvic tilt again, lift. Five, four, three, two, one. Slow on the way back down again, and pelvic tilt.

Remember, I only did five seconds. But, you can hold this bridge or pelvic tilt for 20, 30 seconds. The longer you do it the more your muscles will be under tension and the more benefit you'll get. You can start at five for those that are maybe not as advanced or a little weaker in your lower back or hamstrings. Then progress up to holding for about 30 seconds to even a minute.

This is an excellent, excellent exercise, and I recommend it for everybody out there. So, guys, take a little time. Try this anterior pelvic tilt into a bridge, and you're guaranteed you'll see some good results and loosening your muscles in your back and hamstrings.

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