exercise.id: 3147 Equipo: body weight
pelvic tilt
exercise.body_part: waist exercise.target: abs Grupo: lower back
exercise.synergist:
lower back
exercise.instructions.title exercise.instructions.subtitle
Chinese
平躺，膝盖弯曲，双脚平放在地上。 将双手放在身体两侧。 收紧腹肌，向上倾斜骨盆，将下背部压入地面。 保持这个姿势几秒钟，专注于收缩腹肌。 释放倾斜并返回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Lie flat on your back with your knees bent and feet flat on the ground. Place your hands by your sides. Engage your abs and tilt your pelvis upward, pressing your lower back into the ground. Hold this position for a few seconds, focusing on contracting your abs. Release the tilt and return to the starting position. Repeat for the desired number of repetitions.
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