Three simple moves on the bench, the landmine, and with the barbell to fire up your lower abs and clean up your pelvic tilt.
Pelvic tilt is one of those things a lot of us work on for years. Good control makes your waist look tighter, keeps your belly flat, and makes every other lift better.
In this video, Coach Kelsey takes Lola through three core exercises built for exactly that. Every move comes back to one cue (scroll down for the link to the video):
Pull your belly button into your spine.
1. BENCH V-UPS
Sit on the bench and hold the sides behind you. Lean back only as far as you need to bring your legs up.
Advanced: Keep your legs straight and lift them up toward you.
Modified: Bend your knees, pull them into your chest, then press back out.
Keep your toes flexed. Flexed feet keep the work in your lower abs and take your hip flexors out of the move. Think about pushing the ground away from you as you squeeze in.
Start with a solid 10 reps.
2. LANDMINE WOOD CHOPPERS
Hold the end of the landmine with both thumbs on top for a solid grip. Stand with your feet a little wider than usual.
Rotate down to one side, squeezing your obliques as you go, then come back up. Let your feet pivot with you, and lean your chest forward slightly from the hips.
Don't make the movement too big. Stay forward, keep your belly button pulled in and don't let your stomach push out. Then switch sides to even it out.
3. OVERHEAD BARBELL MARCHES
Press a barbell straight overhead and pull your belly button into your spine. Flex your foot and drive one knee up to your chest, then switch sides.
Do 20 reps (10 per side). Kelsey calls this one of her favorites: “I feel a nice stretch in that low back area… but then you also feel that great engagement in the lower abs to pull that leg up.”
CAN YOU DO THIS EVERY DAY?
Yes. These moves aren't too strenuous, so you can add them to your routine every day. If you have a rack at home, it's an easy add-on to any session.
Watch the full video here.
