These basic pelvic stabilization exercises may help pelvic instability from weakness, a muscle imbalance, or an alignment issue. They may also help with SI joint issues or a dysfunction.
There are many muscles that stabilize the pelvis. These includes the gluteus maximus, gluteus medius, abdominals, hip flexors, hamstrings, and many other small pelvic floor muscles.
The first exercise is a bridge. This is great to strengthen the hamstrings and the glutes.
The next exercise is a clamshell. This one helps strengthen the glute medius. It also helps balance the muscles of your inner and outer thighs.
The next four exercises are modified or full side plank, hip abduction in sidelying, hip circles in sidelying, and toe taps in sidelying. These work the abductors and the core muscles.
Finally, you will get on all fours or quadruped, and do the fire hydrant. This exercises is another great one for our core, and pelvic muscles in general.