Anterior pelvic tilt affects a large percentage of the population, with post people getting absolutely no symptoms.
Here are nine exercises to improve anterior pelvic tilt. Alongside these exercises, try to avoid sitting down for prolonged periods of time, exercise regularly, and focus on maintaining good posture at all times.
Squats can help to mobilise and stabilise the hip joints. They are great to open up the hips as they involve a number different movements around the hip joint, such as flexion, extension, and rotation. You can do them using just your bodyweight, but this is worth trying with some additional weight to make them a little harder. They also emphasise the importance of having a neutral spine throughout the exercise, which can translate into everyday life. Maintaining a neutral spine and good posture both inside and outside of the gym can greatly reduce anterior pelvic tilt.
- Lying Glute Bridges
A lying glute bridge is an exercise where you lie flat on your back, and lift your hips up into the air, squeezing your glutes as you do so. This movement strengthens the posterior chain (glutes and hamstrings), which helps to pull the pelvis to a more neutral position. It’s also a great exercise to work the core. You can do glute bridges using your bodyweight only, with a resistance band, or with additional weight resting on your hips.
Planks are another strength exercise that work the anterior muscles in the core, which can reduce anterior pelvic tilt. Planks are preferable over sit-ups or crunches because they encourage good posture and correct alignment of the spine. Planks can be done anywhere as they require no equipment. Practising them daily will lead to great results when it comes to fixing your anterior pelvic tilts.
- Rear Leg Raises
Rear leg raises involve kneeling on the floor on all fours. From here, you alternatively lift each leg up and extend it behind you. This exercise activates the posterior muscles (glutes and hamstrings), forcing them to work hard in order to lift the leg off the floor. This leads to strengthening of the hip extensors muscles, which will contribute to reducing or removing anterior pelvic tilt.
Kickbacks strengthen the glutes and hamstrings, whilst stretching out the hip flexors, which can be beneficial for those of you who suffer with anterior pelvic tilt. Kickbacks can be done on the floor, or using a cable machine in a gym. Alternatively, kick each leg back, and focus on squeezing your glutes as you lift your leg up behind you.
- Dead Bugs
Dead bugs is another exercise that can strengthen the core muscles. It requires you to lie flat on the floor with your arms and knees bent up at 90-degree angles. One arm and the opposite leg are extended fully and then brought back into the body. Lifting the limbs forces you to activate your core, which can help to reduce instability and tilting in the pelvis.
- Bird Dog
The exercise known as the ‘bird dog’ involves kneeling on all fours, and extending one arm and the opposite leg fully out in front and behind you. This exercise works the core muscles in the anterior and posterior chains of the body. It also works the gluteal muscles and the hamstrings to strengthen and stabilise the pelvic girdle. The kickback motion needed to lift your leg out behind you can help to open up the hips, and stretch out the hip flexors. All of these factors can contribute to reduced anterior pelvic tilt.
- Foam Rolling
Foam rolling provides myofascial release. It involves using a hard cylindrical piece of equipment and rolling your muscles slowly over it. It can relieve tension and tightness in the muscles and is great to use either after a workout as part of your recovery practice, or as a standalone session on your rest day. If you suffer from anterior pelvic tilt, you will benefit from foam rolling the hip flexors, quadriceps, and glutes.
- Hip Flexor Stretches
One of the primary causes of anterior pelvic tilt is tight hip flexors. These are the muscles that sit at the top of the thigh at the front of the pelvis. When they are tight, they shorten, which pulls the pelvis into a tilted position. The tightness can be caused by sitting down too much, poor posture, or weak muscles.
Stretching these muscles out, therefore, helps to reduce anterior pelvic tilt. It’s important to perform these stretches regularly and consistently in order to keep the hip flexor muscles relaxed.