Pelvic Tilt with March

Lower back pain is a sure sign of a weak core and glutes. Any human – runner or not – can benefit from effective core work.

Pelvic tilt (different video) and pelvic tilt with march are for every body. However, post-partum women can benefit greatly from this exercise, regardless of the presence of diastasis recti. It is important to regain core muscle strength after pregnancy.

But let me be blunt for a moment.

If your lower back and spine are not GLUED TO THE FLOOR, you are cheating.

The basic pelvic tilt is an isometric hold of the intrinsic core stablizers. Adding the march is a progression of the exercise. Progressions are earned, not given.

What to do:

1. Lie on your back with your knees bent and your feet flat on the ground. Relax your arms down by your side.

2. Press your lower back and spine to the floor by drawing your belly button toward your spine and tucking your pelvis.

3. Hold there with your core braced, making sure to breathe as you hold.

4. Lift one foot up off the ground, bringing your knee in toward your chest. Make sure that as you lift the knee in toward your chest, your lower back and spine remains firmly on the floor. Exhale when the knee comes up.
Inhale, then touch that foot back down. Keep alternating legs, marching until all reps are complete.

Regression: pelvic tilt

Progressions: pelvic tilt with double leg knee tuck, pelvic tilt with single leg lower, pelvic tilt with double leg lower

Stephanie Harboe is a RRCA-certified running coach and NASM-certified personal trainer.

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