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Elevated Supine Posterior Pelvic Tilt

The Elevated Supine Posterior Pelvic Tilt is a core drill to help athletes articulate and strengthen the body line needed for stable handstands.

Lie flat on your back, legs together and arms out to your sides in the letter T.
Now place your feet onto a box (1-3 feet high) and press your hips up until your body straightens.
Engage your abs and glutes, pulling your ribs down flat.
Hold this position and check that you have a straight line from feet to shoulders.
Now disengage your core, allowing your ribs to flare out, and let your lower back to arch.
Alternate between these two positions for reps: arched lower back (anterior pelvic tilt/APT) and flat back (posterior pelvic tilt/PPT).
Be sure everything but your low back remains still at all times.
Only your lower back should move up and down.
Practice controlling and feeling the difference between APT and PPT to your improve pelvic control for handstands and other bodyweight exercises.