Exercises To Strengthen Pelvis

Exercises To Strengthen Your Pelvis


The pelvis is an important part of the body that provides support and stability to the spine and lower extremities. It plays a crucial role in maintaining proper posture and balance. Weakness in the pelvis can lead to various issues such as lower back pain, hip pain, and instability.

Why Strengthen Your Pelvis?

Strengthening your pelvis can help improve your overall posture, stability, and reduce the risk of injury. It can also alleviate pain in the lower back, hips, and pelvis region. Strengthening the pelvis can be beneficial for athletes, pregnant women, and individuals with weak pelvic muscles.

Exercises To Strengthen Your Pelvis

1. Pelvic Tilt

The pelvic tilt exercise is great for strengthening the muscles in your lower abdomen, buttocks, and lower back.

How to do it:

– Lie on your back with your knees bent and feet flat on the floor.

– Tighten your abdominal muscles and press your lower back to the floor, tilting your pelvis upward.

– Hold for a few seconds and release.

– Repeat 10-15 times.

2. Bridge Pose

The bridge pose targets the glute muscles, hamstrings, and lower back.

How to do it:

– Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

– Press your feet into the floor and lift your hips off the ground, creating a straight line from your knees to your shoulders.

– Hold for a few seconds and lower back down.

– Repeat 10-15 times.

3. Clamshell

The clamshell exercise targets the glute medius muscle, which helps stabilize the pelvis.

How to do it:

– Lie on your side with your knees bent and feet together.

– Keeping your feet together, lift your top knee as high as you can without rotating your pelvis.

– Lower back down and repeat on the other side.

– Repeat 10-15 times on each side.

4. Standing Hip Abduction

This exercise targets the hip abductor muscles, which help stabilize the pelvis and support proper movement.

How to do it:

– Stand with your feet shoulder-width apart.

– Lift one leg out to the side, keeping your knee straight and your toes pointing forward.

– Hold for a few seconds and lower back down.

– Repeat 10-15 times on each leg.

5. Supine Hip External Rotation

This exercise targets the hip external rotator muscles, which help stabilize the pelvis and improve hip mobility.

How to do it:

– Lie on your back with your knees bent and feet flat on the floor.

– Place a small ball or pillow between your knees.

– Squeeze the ball or pillow as you rotate your knees outward.

– Hold for a few seconds and release.

– Repeat 10-15 times.

Additional Tips

1. Start Slowly

It’s important to start any new exercise program slowly and gradually increase the intensity and duration over time. This will help prevent injury and allow your muscles to adapt and strengthen.

2. Focus on Form

Pay attention to your form during each exercise to ensure you are targeting the correct muscles and not putting unnecessary strain on your joints. If you’re unsure about proper form, consider seeking guidance from a fitness professional.

3. Listen to Your Body

Everyone’s body is different, so it’s important to listen to your body and adjust the exercises as needed. If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional.

Frequently Asked Questions

1. Can these exercises help with pelvic floor dysfunction?

While these exercises primarily focus on strengthening the muscles around the pelvis, they can indirectly help improve pelvic floor function. However, specific exercises targeting the pelvic floor muscles may be more effective for addressing pelvic floor dysfunction.

2. Can I do these exercises during pregnancy?

It’s always best to consult with your healthcare provider before starting any exercise program during pregnancy. Some of these exercises may be suitable for pregnant women, but modifications may be necessary to accommodate your changing body.

3. How often should I do these exercises?

The frequency of these exercises will depend on your individual fitness level and goals. Generally, it’s recommended to perform strength training exercises 2-3 times per week, allowing for rest days in between.

4. How long will it take to see results?

Results may vary depending on various factors such as consistency, effort, and individual differences. It’s important to be patient and consistent with your exercise routine for optimal results.

5. Can I perform these exercises with an injured pelvis?

If you have an injured pelvis, it’s crucial to seek guidance from a healthcare professional before attempting these exercises. They can provide a proper diagnosis and recommend appropriate exercises or modifications for your specific condition.

6. Are there any precautions I should take while doing these exercises?

If you have any pre-existing medical conditions or injuries, it’s important to consult with a healthcare professional before starting any new exercise routine. They can provide personalized advice and guidance based on your individual needs.

7. Can these exercises help with lower back pain?

Yes, strengthening the muscles around the pelvis can help improve stability and alleviate lower back pain. However, it’s important to address the underlying cause of the pain and incorporate a comprehensive approach to treatment.

8. Can I do these exercises without any equipment?

Yes, most of these exercises can be performed without any equipment. However, using resistance bands or small props like balls may provide added challenge and variety to your workout.

9. Can I combine these exercises with other workouts?

Absolutely! These exercises can be incorporated into your existing workout routine or combined with other exercises targeting different muscle groups. Variety is key to prevent boredom and ensure overall strength and stability.

10. Are there any alternatives to these exercises?

Yes, there are several alternatives to strengthen the pelvis, such as yoga, Pilates, and other functional training exercises. It’s important to find activities that you enjoy and are compatible with your fitness level.


Strengthening your pelvis is essential for maintaining proper posture, stability, and reducing the risk of injury. By incorporating these exercises into your routine and following the tips provided, you can improve your overall pelvic strength and enhance your overall fitness and well-being.

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