The Supine Posterior Pelvic Tilt (PPT) with Fall-Outs is a great exercise to strengthen your core and improve pelvic control. Here’s a simple breakdown of how to perform the exercise effectively:
Steps:
- Start Position:
- Begin by lying on your back with your knees bent and feet flat on the floor.
- Posterior Pelvic Tilt:
- Perform a posterior pelvic tilt by pressing your lower back into the surface beneath you. Imagine preventing a hand from slipping underneath your back. This will activate your core and engage your glutes.
- Fall-Out Movement:
- While maintaining the pelvic tilt, slowly lower one knee out to the side. Be mindful to avoid rotating your hips — keep your pelvis stable and flat.
- Return to Starting Position:
- Bring the knee back to the starting position, keeping the core engaged throughout.
- Alternate Sides:
- Repeat the movement on the other side, alternating legs for the desired number of repetitions.
This exercise helps improve pelvic stability, engages the abdominal muscles, and promotes proper movement patterns. It’s a great addition to any routine focused on strengthening the core and lower back.