Anterior pelvic tilt is a common issue that affects many people. It can cause discomfort and lead to other problems down the line. Fortunately, with the right exercises and understanding, you can correct this tilt and enjoy a more balanced and comfortable posture.
In this follow-along workout, we're going to focus on strengthening the glutes and abs, which will pull you into a posterior tilt. Additionally, we'll stretch out the hip flexors and lumbar extensors. When these muscles are tight, they pull you into an anterior tilt.
Let's start with some hip thrusts. You can use a dumbbell, but if you don't have one, body weight will do fine. The key is to push through the heels, hold at the top for a second, and then go down relatively slowly. Focus on getting into that posterior tilt by driving the hips up.
Repeat the movement, controlling it on the way down. Aim for 12 reps, and remember, you don't need a weight to get a strong contraction in the glutes.
Next, we'll do the veterinary hollow body hold. Push your lower back firmly into the ground and lift the shoulder blades off the ground. Your hands and feet should be off the ground, and you can hold this position for between 15 and 60 seconds.
Repeat this exercise, and remember, only quality matters. Engage those abs, push the lower back into the ground, and keep the knees and feet together.
Our first flexibility movement is called a couch stretch. Put one foot up on the couch or a bench behind you, and with the other leg, push into the stretch. Hold it for 30 seconds, focusing on the areas that get really tight.
Next, we're doing a Jefferson curl hold. With a relatively lightweight, tuck the chin to the chest, round the shoulders, and pay extra attention to rounding out the lumbar spine. Hold this position for 30 seconds, tensing your quads to help relax the lumbar extensors and hamstrings.
The idea with this workout is that you can do it every second day or even every day. If you do it daily, go at a lower intensity. If you do it every second day, you can increase the intensity a bit.
This workout aims to correct anterior pelvic tilt by strengthening the muscles that pull our pelvis into a posterior tilt and stretching those that pull us into an anterior tilt.
Whether you're a seasoned athlete or just starting with Unity Gym's 20-Minute Stretching Routine, remember that safety and consistency are key. Work within your limits and listen to your body.With dedicated practice, you'll soon feel the benefits. If you're looking to advance further, Unity Gym's Flexibility Masterclass offers more in-depth guidance. Together, we can build strength, resilience, and enjoy our fitness journey safely.