Pelvic Stability

This TOTW is all about how to align your pelvis and why it’s important. Your pelvis actually has a lot of MOBILITY, which is why we focus so much on pelvic STABILITY. Joints with more mobility need more stability in order to control range of motion. Otherwise, it’s easy to get out of alignment.

Your pelvis moves in 3 planes: forward and backward (pelvic tilt), side to side (rotation/twisting), side to side (up down/hip hiking) and each side of your pelvis can actually also do these movements independently! That’s a lot of movement to control. Finding stability in your pelvis is key to getting your core or glutes to fire. Without this, your pelvis cheats the work away from your core and you run the risk of injury.

I've got some moves this week to help you fine-tune your pelvic alignment. Get ready for a lot of single leg work (we're talking lunges, bbs!) and some spicy glute work as a result!

Hot Tips for Class

• Tactile Feedback

  • Use your hands and your eyes for feedback. Peek down and look at your hips or put your hands on your bony hip points. You almost always want them to be square. If they were headlights on a car, the car would be pointing directly in line with your pubic bone (see pic above vs pic to side).

• Single Leg is Always Harder

  • Two legs are more stable than one so use that to your advantage! If your pelvis feels too wobbly when you're moving one leg, go back to two legs on the floor and focus on finding your core stability.

  • If you need more challenge, take a leg away and focus on stabilizing your pelvis with the added instability!

Want More? Try it with me in this mini-workout!