Procaryote
Core and abs · Strengthening

Pelvic Hemispheric Dissociation Control of the Abdominals

Pelvic hemispheric dissociation control of the abdominals, 3 sets, 10 repetitions per side

Illustration of the Pelvic Hemispheric Dissociation Control of the Abdominals exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Lie on your back with knees bent and feet flat on the floor. Gently contract your abdominal muscles to stabilize the pelvis, then slowly tilt one side of the pelvis upward without moving the other side. Return to the neutral position and repeat on the other side, maintaining control and steady breathing.

Tips: Keep your back in contact with the floor without excessive arching or rounding. Perform the movement slowly to clearly feel the dissociation of the two sides of the pelvis.

Progression: Gradually increase the number of repetitions or hold the tilted position for a few seconds before returning.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Lying on back with knees bent and feet flat on the ground
Clinical goal
Strengthen abdominal muscles and improve pelvic coordination
Also known as
pelvic dissociation, hemispheric pelvis control, lateral abdominal stabilization

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.