5 must-do exercises for pelvic stability
What's the story
Pelvic stability is essential for balance and injury prevention, particularly in the lower back and hips.
By strengthening the muscles surrounding the pelvis, you can improve your body's alignment and functioning.
Including certain exercises in your workout can help you get that stability.
Here are five exercises that target basic pelvic stability, providing a solid base for all sorts of physical activity.
Core activation
Bridge exercise for core engagement
The bridge exercise is great for glutes, hamstrings, and core muscles.
Start by lying on your back with knees bent and feet flat on the floor.
Raise your hips towards the ceiling while squeezing your glutes, keeping shoulders grounded.
Maintain the position for a few seconds before lowering back down.
This exercise helps in activating core muscles essential for pelvic stability.
Hip strengthening
Clamshells to strengthen hips
Clamshells work wonders in strengthening hip abductors and stabilizing the pelvis.
Lie on one side with knees bent at a 45-degree angle, keeping feet together.
Open your top knee as far as possible without moving your pelvis or lower leg, and then return to start position.
This movement hits small but vital muscles around the hip area.
Stability challenge
Plank variations for stability
Plank variations work on several muscle groups, including those around the pelvis.
Start with a basic plank by lying face down, propped on forearms and toes, forming a straight line from head to heels.
For a challenge, try side planks or lift one leg off the ground while holding the position to further improve pelvic stability.
Balance improvement
Bird dog exercise for balance
The bird dog exercise enhances balance by involving both upper and lower body at the same time while concentrating on core stabilization.
Start on all fours with hands under shoulders and knees under hips.
Extend one arm forward while extending the opposite leg backward until both are parallel to the floor.
Hold for a brief moment before switching sides.
Abductor focus
Side-lying leg lifts targeting abductors
Side-lying leg lifts work on abductor muscles, which are key to stabilizing the pelvis while moving (walking/running).
Lie sideways, keeping legs straight; lift the top leg up without rotating the torso, then bring it down slowly.
Doing this repeatedly will strengthen key areas, helping you improve pelvic control.