The 6 most useful exercises for anterior pelvic tilt

Are you worried about the anterior pelvic tilt affecting your body shape? It not only causes discomfort in the lower back, but also inhibits the activity of the buttocks muscles. This effect results in a reduced range of motion at the hip joint and reduces daily productivity. Reduced lower body energy will hinder your performance in other sports. For example, compound fitness exercises such as pull-ups and weighted squats. In this article, I will introduce 3 easy-to-train posture steps to gradually correct your pelvic tilt problem.

Causes of anterior pelvic tilt

The pelvis is a composite skeleton made up of several bones: the sacrum and coccyx, sciatic spine, and phalanges. The bones of the pelvis are held together by fibrous joints to provide stability. This area is used for almost all body movements. There are many different causes of anterior pelvic tilt.

Reason 1: Squatting for a long time. Many people's work (or hobbies) require them to squat for long periods of time.

Reason 2: Lack of fitness exercise. Inactivity of muscles that control human posture.

Reason 3: Muscle imbalance caused by fitness exercises. When exercising, focus on some muscle work. Unbalanced strength can cause many problems, which can be solved in different ways.

Reason 4: Inward rotation of the foot. Many postural problems originate from pronation of the foot. Poor sitting posture can cause a chain reaction that has a negative impact on your body shape and requires compensation to other parts of the body to adjust.

Although there are all these potential contributing factors, the most common cause of pelvic tilt is long-term incorrect sitting posture. (As shown below)

It's important to note that a mild anterior pelvic tilt is completely normal. Approximately 85% of healthy men and women have a mild anterior pelvic tilt. The normal slope is as shown below.

Typical conditions are as follows:

Weakness of the lower back muscles (abdominal muscles, transverse abdominis, internal and external obliques) and the hip muscles (gluteus maximus and minimus).

The hip flexors and erector spinae are very active and powerful.

This muscle imbalance can cause the pelvis to tilt forward. How to solve this problem? There are two basic criteria you should be concerned about:

Criterion 1: Flexion and extension of overactive muscles

Focusing on relaxing the hip flexors and erector spinae muscles, it is important to exercise the discs that cause hip flexion. If your pelvis tilts forward, your hamstrings will also feel tight. Tightness in this muscle group is also the result of abnormal misalignment of the pelvic girdle. But that's not the reason, so don't flex your hamstrings, it'll give you a false impression.

Criteria 2: Strengthening underactive muscles

The abdominal muscles and buttocks are two key muscles that you should focus on strengthening. People with an anterior pelvic tilt often have difficulty activating their gluteal muscles and relaxing their hip flexors. Carefully choose the following steps and exercises to maximize the activation of your abdominal and buttocks muscles. Without further ado, let’s take a deeper look at these three processes.

Step 1: Learn how to perform a posterior pelvic tilt

First learn how to properly tilt the pelvis for the posterior position, and you can use these two exercises.

Exercise 1: Lying pelvic posterior tilt

First, simply lie down with your knees bent. You may notice that there is a space between your lower back and the ground.

Flatten your waist as you guide it toward the road. Also squeeze the butt into shape. Make sure to tilt your pelvis.

Then, release the pressure on your butt and return to the starting position. Tilt your butt upward. Then lift your back off the ground. Doing this will create space between your lower back and the ground.

repeatedly.

Exercise 2: Standing posterior pelvic tilt

Stand with your feet shoulder-width apart

Then, squeeze your butt to tilt your pelvis backwards.

The backward movement of the lower back and the posterior tilt of the pelvis will move you from an anterior tilt to a posterior tilt position. Then, the reverse movement will return the body to the forward position. Repeat this movement (about 10 times) to achieve good improvement.

Step 2: Lift the buttocks and waist muscles

Step 1 focuses on learning to posteriorly tilt the pelvis. The energy and self-control gained during this introductory process can be used to further strengthen the gluteal and abdominal muscles.

Exercise 3: Hip Thrust

The first training is to focus on the buttocks. Hip thrusts are a very good fitness exercise.

First, place your shoulders on the bench and your feet on the ground.

Then, move your buttocks forward. Your collarbone should not lift off the bench, and position your feet so your calves are straight.

It may take a few tries to get the spacing between your feet and the bench right. The body will compensate for the lack of stability by bending the lower back. You need to be aware that the key to this pose is to maintain a straight lower back. A posterior pelvic tilt will align your body so that you are in a straight line from head to knees.

Exercise 4: Plank

This exercise focuses on strengthening the waist muscles. People with an anterior pelvic tilt should choose exercises that minimize stress on the hip flexors. The plank fits this requirement very well. This is because it can better activate the waist muscle group and minimize the involvement of the hip flexors.

It is important to note that the hands are interlocked, the feet are slightly wider than the shoulders, and the pelvis is tilted back to allow greater activation of the gluteal and abdominal muscles.

Elbows and feet are shoulder-width apart, hands are interlocked, and feet are slightly wider than usual.

Purposefully try to draw your abdomen upward.

Then, by squeezing your buttocks, you can tilt your pelvis back and draw your buttocks in.

Maintain this position for as long as possible. Make sure not to bend your lower back and activate your butt again.

Process 3: Flexing and stretching the hip flexors

Stretching your overactive hip flexors can help reduce the degree of anterior pelvic tilt, relieving tension and pain in the area.

Exercise 5: Lunge

This is a lumbar disc flexion and extension pose. This type of stretching is known to many people, but they all do it incorrectly.

How to correctly perform lumbar disc flexion and extension:

Move into the lunge position. Bend your knees 90 degrees.

Tighten your waist muscles. Draw your abdomen toward your spine. Make sure to move your buttocks into a position where your pelvis is tilted backward. The purpose of this is to engage the deepest hip flexors of the back foot.

To get deep flexion and extension, the torso can rotate from the opposite side of your forward leg. This requires greater reach and postural reliability.

With your other foot forward, repeat the same stretch, making sure to stay committed to the pose.

Exercise 6: Hip Flexor Flexion and Extension

Place your front firmly on the road. Bend your knees so the back of your knees touches the ground. For greater stability, use a bench or sofa behind the support point.

Draw your abdomen in. You can do this by pulling your abdomen toward your spine. Then move your buttocks to the posterior pelvic tilt. Take 10 deep breaths on each side.

If you get to this point, you should feel a deep flexion and extension in the front of your thigh. You can either bend the knee less, which reduces the stretch time, or bend the knee more.

final

You can use the above training to improve, and the following can be used as your reference plan.

Workout 1: 1 set of 10 reps

Training 2: 1 set, 10 times each set.

Training 3: 3 sets, 10 or more times each set.

Training 4: 2 sets of maximum persistence time.

Exercise 5: 2 sets of support points on each leg, 30 seconds each set.

Exercise 6: 2 sets of support points on each leg, 30 seconds each set.

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