Exercises For Anterior Pelvic Tilt

Anterior pelvic tilt often accompanies lordotic posture, which is seen in pregnant women and men with large bellies. Anterior pelvic tilt occurs when your hip bones are forward of your pubic bone and is usually associated with weak gluteal muscles, short hip flexors, weak abdominals, and overactive hamstrings and lumbar muscles. Exercises that strengthen and stretch these muscles will help correct the muscular imbalances associated with anterior pelvic tilt.

Knee Drop

The knee drop exercise strengthens your core stabilizers and improves hip mobility. Lie face up with your knees bent, legs together, and feet flat on the floor. Take a deep breath. As you exhale, contract your lower abdominal muscles and slowly drop your right knee out to the side. Hold the position for two breaths and then return to the starting position. Repeat the drop with your other leg. Complete five repetitions with each leg.

Shoulder Bridge

The shoulder bridge exercise strengthens your core, gluteal, and hamstring muscles while lengthening your hip flexors. Lie face up on the floor with your knees bent, feet flat on the floor, and arms relaxed at your sides. Engage your lower abdominal muscles, tilt your pelvis, squeeze your gluteal muscles and lift off the floor until your hips are aligned with your knees and shoulders. Hold here for five breaths and then lower to the floor. Repeat the exercise 10 times.

Seated "C" Curve

The seated "C" curve works to strengthen your abdominal muscles while offering a gentle stretch to your lumbar muscles. Sit on the floor with your knees bent and legs crossed. Place your hands on your knees. Contract your abdominal muscles and position your pelvis to a neutral position. With your chin down and your neck long, engage your lower abdomen and pelvic floor to tilt your pelvis upward to create a "C" curve in your lower spine. Hold here for a deep breath and then return to a neutral spine. Repeat the exercise five to 10 times.

Hamstring Stretch

The hamstring stretch lengthens your hamstrings while developing core strength and trunk stability. Begin on your back with your knees bent and feet flat on the floor. Loop a towel or resistance band around the ball of your right foot and extend your leg. Take a deep breath. As you exhale, contract your abdominal muscles and begin to raise your leg toward the ceiling. Lift your leg only as high as comfortable without tilting your pelvis. Hold the stretch for 30 seconds and then relax your leg. Repeat the stretch with your left leg. Complete the stretch three times with each leg.

Hip Flexor Stretch

The hip flexor stretch helps lengthen your short hip flexor muscles. Kneel on your right knee with your left leg bent to the front at a 90-degree angle. Take a deep breath. As you exhale, engage your abdominal muscles and tuck your tail bone under until you feel a stretch in the front of your right hip. Hold the stretch for 30 seconds and then repeat the move with your left leg. Complete the stretch three times with each leg.

Shell Stretch

The shell stretch is a way to end your workout. This exercise works to stretch and release your back extensors. Begin on all fours with your knees below your hips and slightly apart. Take a deep breath in. As you exhale, sit back on your heels while leaving your hands in the starting position on the floor. Remain in this position with your arms stretched above your head for several deep breaths.