What Exercises Fix Anterior Pelvic Tilt?
Fix anterior pelvic tilt by stretching tight hip flexors and lower back muscles while strengthening weak glutes and abs. Key exercises include hip flexor stretches, glute bridges, dead bugs, and planks. This muscle imbalance from sitting causes your pelvis to tilt forward, creating lower back arch and pain.
What Is Anterior Pelvic Tilt?
Anterior pelvic tilt is when the front of your pelvis drops and the back rises, creating excessive arch in your lower back. It makes your stomach stick out and your butt stick out. It's caused by tight hip flexors pulling your pelvis forward and weak glutes/abs that can't hold it in place.
The Fix: Stretch What's Tight
Hip Flexor Stretch
Kneel on one knee, push your hips forward until you feel the stretch in the front of your hip. Hold 30 seconds each side. Do this 2-3 times daily. This is the most important stretch for anterior pelvic tilt.
Lower Back Stretch
Child's pose: sit back on your heels, reach your arms forward, let your lower back round and relax. Hold 30 seconds. Your lower back is tight from being arched all day.
The Fix: Strengthen What's Weak
Glute Bridges
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips. Hold 2 seconds at the top. 3 sets of 15. Your glutes need to be strong enough to hold your pelvis neutral.
Dead Bugs
Lie on your back, arms up, knees bent at 90 degrees. Slowly lower opposite arm and leg, keeping your lower back pressed to the floor. 3 sets of 10 each side. This teaches your core to stabilize your pelvis.
Planks
Hold a plank position, squeezing your glutes and abs. Keep your back flat. Hold 30-60 seconds. 3 sets. Don't let your lower back sag.
The Timeline
With consistent daily stretching and 3-4x weekly strengthening, you should see improvement in 4-8 weeks. Take before/after photos of your profile to track progress.