Supine Pelvic Tilts with crunch - LEFT VIEW
Exercise configuration details
Exercise Steps
Step 1: Setup
ID: STEP_1
Description:
Lie on your back on a padded mat with your head in a neutral position and arms at your sides. Bend your knees and place your feet flat on the floor, hip-width apart. Engage your core to tilt your pelvis backward, tucking your tailbone to flatten your lower back against the floor.
Time: 3.0%
Step 2: Crunch & Hold
ID: STEP_2
Description:
Place your hands lightly behind the base of your skull with your elbows out. Lift your shoulders $6–12$ inches off the floor while maintaining a flat lower back and the pelvic tilt. Squeeze your abdominals maximally and hold the position for $1–2$ seconds.
Time: 7.0%
Step 3: Controlled Return
ID: STEP_3
Description:
Lower your torso back down slowly over $2–3$ seconds, ensuring you maintain the pelvic tilt and keep your lower back flat throughout the entire descent.
Time: 10.0%
Step 4: Setup
ID: STEP_1_REP2
Description:
Lie on your back on a padded mat with your head in a neutral position and arms at your sides. Bend your knees and place your feet flat on the floor, hip-width apart. Engage your core to tilt your pelvis backward, tucking your tailbone to flatten your lower back against the floor.
Time: 13.0%
Step 5: Crunch & Hold
ID: STEP_2_REP2
Description:
Place your hands lightly behind the base of your skull with your elbows out. Lift your shoulders $6–12$ inches off the floor while maintaining a flat lower back and the pelvic tilt. Squeeze your abdominals maximally and hold the position for $1–2$ seconds.
Time: 17.0%
Step 6: Controlled Return
ID: STEP_3_REP2
Description:
Lower your torso back down slowly over $2–3$ seconds, ensuring you maintain the pelvic tilt and keep your lower back flat throughout the entire descent.
Time: 20.0%
Step 7: Setup
ID: STEP_1_REP3
Description:
Lie on your back on a padded mat with your head in a neutral position and arms at your sides. Bend your knees and place your feet flat on the floor, hip-width apart. Engage your core to tilt your pelvis backward, tucking your tailbone to flatten your lower back against the floor.
Time: 23.0%
Step 8: Crunch & Hold
ID: STEP_2_REP3
Description:
Place your hands lightly behind the base of your skull with your elbows out. Lift your shoulders $6–12$ inches off the floor while maintaining a flat lower back and the pelvic tilt. Squeeze your abdominals maximally and hold the position for $1–2$ seconds.
Time: 27.0%
Step 9: Controlled Return
ID: STEP_3_REP3
Description:
Lower your torso back down slowly over $2–3$ seconds, ensuring you maintain the pelvic tilt and keep your lower back flat throughout the entire descent.
Time: 30.0%
Step 10: Setup
ID: STEP_1_REP4
Description:
Lie on your back on a padded mat with your head in a neutral position and arms at your sides. Bend your knees and place your feet flat on the floor, hip-width apart. Engage your core to tilt your pelvis backward, tucking your tailbone to flatten your lower back against the floor.
Time: 33.0%
Step 11: Crunch & Hold
ID: STEP_2_REP4
Description:
Place your hands lightly behind the base of your skull with your elbows out. Lift your shoulders $6–12$ inches off the floor while maintaining a flat lower back and the pelvic tilt. Squeeze your abdominals maximally and hold the position for $1–2$ seconds.
Time: 37.0%
Step 12: Controlled Return
ID: STEP_3_REP4
Description:
Lower your torso back down slowly over $2–3$ seconds, ensuring you maintain the pelvic tilt and keep your lower back flat throughout the entire descent.
Time: 40.0%
Step 13: Setup
ID: STEP_1_REP5
Description:
Lie on your back on a padded mat with your head in a neutral position and arms at your sides. Bend your knees and place your feet flat on the floor, hip-width apart. Engage your core to tilt your pelvis backward, tucking your tailbone to flatten your lower back against the floor.
Time: 43.0%
Step 14: Crunch & Hold
ID: STEP_2_REP5
Description:
Place your hands lightly behind the base of your skull with your elbows out. Lift your shoulders $6–12$ inches off the floor while maintaining a flat lower back and the pelvic tilt. Squeeze your abdominals maximally and hold the position for $1–2$ seconds.
Time: 47.0%
Step 15: Controlled Return
ID: STEP_3_REP5
Description:
Lower your torso back down slowly over $2–3$ seconds, ensuring you maintain the pelvic tilt and keep your lower back flat throughout the entire descent.
Time: 50.0%
Step 16: Setup
ID: STEP_1_REP6
Description:
Lie on your back on a padded mat with your head in a neutral position and arms at your sides. Bend your knees and place your feet flat on the floor, hip-width apart. Engage your core to tilt your pelvis backward, tucking your tailbone to flatten your lower back against the floor.
Time: 53.0%
Step 17: Crunch & Hold
ID: STEP_2_REP6
Description:
Place your hands lightly behind the base of your skull with your elbows out. Lift your shoulders $6–12$ inches off the floor while maintaining a flat lower back and the pelvic tilt. Squeeze your abdominals maximally and hold the position for $1–2$ seconds.
Time: 57.0%
Step 18: Controlled Return
ID: STEP_3_REP6
Description:
Lower your torso back down slowly over $2–3$ seconds, ensuring you maintain the pelvic tilt and keep your lower back flat throughout the entire descent.
Time: 60.0%
Step 19: Setup
ID: STEP_1_REP7
Description:
Lie on your back on a padded mat with your head in a neutral position and arms at your sides. Bend your knees and place your feet flat on the floor, hip-width apart. Engage your core to tilt your pelvis backward, tucking your tailbone to flatten your lower back against the floor.
Time: 63.0%
Step 20: Crunch & Hold
ID: STEP_2_REP7
Description:
Place your hands lightly behind the base of your skull with your elbows out. Lift your shoulders $6–12$ inches off the floor while maintaining a flat lower back and the pelvic tilt. Squeeze your abdominals maximally and hold the position for $1–2$ seconds.
Time: 67.0%
Step 21: Controlled Return
ID: STEP_3_REP7
Description:
Lower your torso back down slowly over $2–3$ seconds, ensuring you maintain the pelvic tilt and keep your lower back flat throughout the entire descent.
Time: 70.0%
Step 22: Setup
ID: STEP_1_REP8
Description:
Lie on your back on a padded mat with your head in a neutral position and arms at your sides. Bend your knees and place your feet flat on the floor, hip-width apart. Engage your core to tilt your pelvis backward, tucking your tailbone to flatten your lower back against the floor.
Time: 73.0%
Step 23: Crunch & Hold
ID: STEP_2_REP8
Description:
Place your hands lightly behind the base of your skull with your elbows out. Lift your shoulders $6–12$ inches off the floor while maintaining a flat lower back and the pelvic tilt. Squeeze your abdominals maximally and hold the position for $1–2$ seconds.
Time: 77.0%
Step 24: Controlled Return
ID: STEP_3_REP8
Description:
Lower your torso back down slowly over $2–3$ seconds, ensuring you maintain the pelvic tilt and keep your lower back flat throughout the entire descent.
Time: 80.0%
Step 25: Setup
ID: STEP_1_REP9
Description:
Lie on your back on a padded mat with your head in a neutral position and arms at your sides. Bend your knees and place your feet flat on the floor, hip-width apart. Engage your core to tilt your pelvis backward, tucking your tailbone to flatten your lower back against the floor.
Time: 83.0%
Step 26: Crunch & Hold
ID: STEP_2_REP9
Description:
Place your hands lightly behind the base of your skull with your elbows out. Lift your shoulders $6–12$ inches off the floor while maintaining a flat lower back and the pelvic tilt. Squeeze your abdominals maximally and hold the position for $1–2$ seconds.
Time: 87.0%
Step 27: Controlled Return
ID: STEP_3_REP9
Description:
Lower your torso back down slowly over $2–3$ seconds, ensuring you maintain the pelvic tilt and keep your lower back flat throughout the entire descent.
Time: 90.0%
Step 28: Setup
ID: STEP_1_REP10
Description:
Lie on your back on a padded mat with your head in a neutral position and arms at your sides. Bend your knees and place your feet flat on the floor, hip-width apart. Engage your core to tilt your pelvis backward, tucking your tailbone to flatten your lower back against the floor.
Time: 93.0%
Step 29: Crunch & Hold
ID: STEP_2_REP10
Description:
Place your hands lightly behind the base of your skull with your elbows out. Lift your shoulders $6–12$ inches off the floor while maintaining a flat lower back and the pelvic tilt. Squeeze your abdominals maximally and hold the position for $1–2$ seconds.
Time: 97.0%
Step 30: Controlled Return
ID: STEP_3_REP10
Description:
Lower your torso back down slowly over $2–3$ seconds, ensuring you maintain the pelvic tilt and keep your lower back flat throughout the entire descent.
Time: 100.0%
Basic Information
Exercise ID(s):
78c70023-3468-49dc-b247-a8fd03980c58
9bd1677d-50ba-4253-8316-2c8c86d20d08
Total Steps: 30
Config File:
supine_pelvic_tilts_with_crunch_left_view.yaml
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