21 This is the second variation on the basic pelvic tilt supine

In one of Bonnie's basic exercises (August 5) you learned the pelvic tilt in the supine position. Exercise 14 showed you how to do the same exercise on your knees. This week Bonnie demonstrates the maneuver in a standing position. The pelvic exercises are particularly valuable for skiers, tennis players and horseback riders. However, since stabilization of the pelvis is necessary for good posture and balance, these exercises should be included in everyone's program.

Stand with your feet apart, bend your knees and place your hands on the bent knees while keeping your head up, back swayed and seat high (above). In the second position (right), tuck your seat under your torso and tighten both your seat and your abdominal muscles while dropping your head and continuing to rest your hands on your bent knees. Hold this position for a few seconds and then return to the first position. Repeat the exercise 10 times. Include one of the pelvic tilts in your program at least three times every week.

TWO PHOTOS