06/04/2026
Part 2.
The key idea: Pelvic position & core activation
One of the most important pieces of core activation is pelvic control, especially achieving a neutral or slight posterior pelvic tilt.
Your pelvis and ribcage act like the top and bottom of a pressure cylinder:
• Ribcage = top
• Pelvis = bottom
If your pelvis tilts too far forward (anterior pelvic tilt), your lower back arches and your abdominal muscles lose mechanical advantage.
A slight posterior tilt (or neutral pelvis) helps:
• Align the ribs over the pelvis
• Activate the deep abdominal wall
• Reduce excessive lower-back arching
• Improve pressure control through the trunk
In simple terms:
Stack ribs over pelvis → engage core → move from a stable base.
How to activate your core:
1️⃣ Lie on your back with knees bent.
2️⃣ Place your fingers just inside your hip bones.
3️⃣ Take a breath in through your nose.
4️⃣ As you exhale, gently draw your lower abdomen inward (~20–30% effort). “Belly button to spine”.
5️⃣ Think about slightly tilting the pelvis to flatten the lower back toward the floor while keeping the ribs relaxed and down.
You should feel light tension under your fingers, while still breathing normally.
The goal is subtle activation, not maximal contraction.
