If you are not overweight, have a big belly, and feel tired in your waist, it may be that you have an anterior pelvic tilt!

When it comes to posture problems, the most common one, besides hunched back, is pelvic tilt. When I was analyzing lumbar muscle strain earlier, some fans asked me that many people said they had pelvic tilt problems. Indeed, long-term pelvic tilt will cause continuous tension in the lumbar muscles and cause strain.

Pelvic tilt is mainly caused by poor posture problems, such as working in a sitting position for a long time, or often lying down to play with mobile phones, etc., as well as lack of exercise, which will make the back and buttocks muscles loose and weak, and the lumbar spine lordotic, thus slowly leading to the formation of pelvic tilt.

So how can you improve your pelvic tilt and have a graceful and charming body? Here are some exercises that you can do at home. During the epidemic, exercising at home is a good way to relieve stress:

Hip bridge, as shown in the picture, can exercise the gluteus maximus. Put your feet shoulder-width apart, face forward, use your gluteus maximus to slowly lift up, 12-15 times at a time, and do 3 sets;

Plank support, this movement was mentioned when popularizing lumbar muscle strain. Keep your body in a straight line as much as possible, don't stick out your buttocks, don't sag your waist, hold for 60 seconds, and do 3 sets;

Appropriately raise your legs in place, keep your chest and head up, and make your thighs and calves 90 degrees when raising your legs. Do this for 30 seconds at a time and do 3 sets. This can exercise our adductor muscles.

Stretch the iliopsoas muscle. Step one foot forward, with the calf and thigh at 90 degrees and the thigh parallel to the ground. Stretch the other foot backward, lift your chest and head, and sink down. Stretch as much as possible for 60 seconds, then switch legs and do another 60 seconds.

Finally, stand up and relax your tense muscles. Pay more attention to your sitting and lying postures. Try to maintain regular exercise training. Then the pelvic tilt can be adjusted.