The anterior pelvic tilt refers to the pelvis, where the pubic bones and the hips are included, rotates or tilts forward. This is quite discernable in a person when he or she has an exaggerated arch on their lower back that is causing their butt to stick out. There are many factors that can contribute to this condition such as tight quads and hip flexors or perhaps you have weak, and underactive muscles at your hamstrings, glutes, and your lower abdominals. How do you correct this tilt? Here are a few exercises that can help correct your posture.
Posterior pelvic tilt
Lie down while your knees are bent and your feet flat on the floor at hip width apart. Now squeeze your buttocks as you raise your pelvis upwards. Your back should feel flat on the floor since your abdominal muscles are pushing it down. Go back to your normal position and do 10 to 12 reps for this exercise.
Bridge with leg kicks
Another workout that can help correct your anterior pelvic tilt is the bridge with leg kicks. In this workout, you should lie down with knees bent and your feet flat on the floor. Now raise your hips off the floor as high as you can while keeping your back straight. This is the bridge pose. Kick out your right leg and hold this for five seconds before going back to your first position. Do the same with your left leg.
Kneeling quadriceps stretch
Like it was mentioned before, the quads can be tight and overactive. This stretch helps to loosen them up. To start this exercise, kneel on the ground with your left leg forward, knee bent, and your foot flat on the floor. Make sure that your front thigh is parallel to the floor at 90 degrees to your shin. Squeeze your gluteal muscle as you push your pelvis forward. Hold this for 30 seconds then go back to your first position. Repeat on your right leg. Continue alternating as many times as you want.
Another exercise that can help you correct your anterior pelvic tilt is the plank. Start this exercise on your belly with your feet at hip width apart. The first position is somewhat similar to that of a pushup pose. Lift yourself up, making sure that your weight is evenly distributed on your toes, the lower yourself back down on your forearms. Keep your back straight as you hold this pose for 30 seconds or more.
Standing quadriceps stretch
You should also stretch your quads even when you are standing up. Stand straight with feet firmly planted on the floor. Bend your left knee and hold the ankle or foot behind you as you shift your weight to the right foot. Pull your foot towards your buttocks as far as you can without feeling any pain. Hold this for a few seconds then release. Go back to your first position and repeat with the other leg. Continue alternating your stretches.
Lower abdominal leg lower
Start this exercise by lying on your back with both of your legs lifted straight in the air. Try to lower your legs as far as you can while keeping your legs straight until the lower back starts to arch off the floor. Only lower your legs as far as you can manage without your back lifting upwards. Go back to your first position and repeat 20 times to complete one set. Do 2 sets.