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14 This variation of the pelvic tilt trims and limbers hips and thighs

The pelvic tilt, kneeling, is a variation of an exercise you learned in Bonnie Prudden's first lesson, August 5—the pelvic tilt, supine. By now you know enough exercises to pick and choose and still achieve the minimum of 15 minutes of vigorous activity per day. When you vary your program, try to substitute exercises that work the same parts of the body as the ones omitted. By doing so, you won't overwork one set of muscles and ignore another. Remember that it is better to do a number of different exercises than many repetitions of the same one. This exercise helps you attain good posture and efficient body movement. If you can't keep your instep flat on the floor as shown in the pictures, roll up a towel and place it under your ankles.

Sit on your heels with your back arched and your hands resting on your thighs (above). Without raising the level of your head more than two or three inches, tilt the pelvis forward (right), taking the strain on the thighs. Tighten your seat and abdominal muscles. Repeat this exercise four more times.