The Pelvic Tilt & the Pelvic Clock are both fundamental exercises for beginners.

Both movements are similar and designed to improve awareness of the pelvis. By tilting and visualising the pelvis as a clock, you can mobilise the pelvis in different directions to develop a deeper understanding of the movements of the pelvis.

These exercises also help you to identify the neutral pelvis position, which can improve the alignment of your spine and help achieve musculoskeletal balance.

• Lie on your back, knees bent with your feet in line with your hips Imagine your pelvis is a clock.

• Tilt pelvis towards you (12 o’clock) and away from you (6 o’clock) and repeat 6-8 times

• Return to centre and find the middle point: the neutral position Tilt pelvis side to side (3 o’clock to 9 o’clock) and repeat 6-8 times

• Try to smoothly and slowly move through each 4 points of the clock in a circular motion.

Repeat in both directions