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Back · Motor control

Pelvic stabilization in prone position

Pelvic stabilization in prone position, 3 sets, 10 repetitions, 5-second hold

Illustration of the Pelvic stabilization in prone position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 5 seconds

Description: Lie on your stomach with the pelvis in a neutral and stable position. Gently contract the abdominal muscles to stabilize the lower back without arching or moving the pelvis. Maintain this stable position for 5 seconds before slowly releasing.

Tips: Keep the spine well aligned and avoid compensations such as lifting the hips or trunk. Breathe calmly during the exercise.

Progression: Once you master stabilization, gradually increase the hold duration up to 10 seconds.

At a glance

Goal
Motor control
Level
Beginner
Equipment
none, mat
Starting position
Prone position, neutral pelvis
Clinical goal
Improve motor control and lumbar stability
Also known as
lumbar stabilization in prone position, pelvic motor control lying on stomach

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.