Exercises that Helped Correct my Anterior Pelvic Tilt
I’ve been asked a few times how I worked on this, so let's move through it together.
I started on the floor because I wanted to get my hips, pelvis and spine moving before asking my body to do more.
We went from:
• Cat-cows
• Rock backs
• Pelvic tilts
• Sit-ups
• Glute bridges with 5-7 second holds
• Dead bugs
• Standing marches w/ light weights
Then I brought it back down with standing hip rotations, a deep sumo squat and some deep breathing. 🧘🏾♀️
For the forward fold, I kept my knees soft. I wasn't trying to force a hamstring stretch. I wanted to let my hips and spine fold while gravity did some of the work.
The bigger lesson for me has been learning to move with my body instead of constantly trying to make my body move a certain way.
You don't have to start with a complicated workout.
Sometimes you start by creating an environment that makes movement easier to actually do.
Save this and come back to it when you need to move, reconnect and reset.✨✨
Correcting anterior pelvic tilt involves creating a workout routine that focuses on strengthening weak muscles and mobilizing tight areas. In my experience, starting with gentle floor-based movements was key to building awareness and control over my hips, pelvis, and spine. One exercise I found particularly helpful is the kneeling pelvic tilt, which encourages intentional pelvis movement and helps identify muscular imbalances. Incorporating cat-cows and rock backs allows the spine to flex and extend properly, easing stiffness and promoting mobility. Glute bridges with holds of 5-7 seconds are an excellent way to activate the glutes—a crucial muscle group often underactive in people with anterior pelvic tilt. Dead bugs and standing marches with light weights further engage core stability and hip flexors, supporting a balanced posture. I also learned the importance of not forcing stretches, especially in forward folds where keeping knees soft lets the hips and spine naturally lengthen with gravity’s help. Ending sessions with standing hip rotations, deep sumo squats, and controlled deep breathing creates a calming reset for the body. Most importantly, I realized that correcting anterior pelvic tilt isn’t about forcing the body into rigid positions but moving with intention and respecting your current capabilities. This approach not only improves posture but also fosters a stronger mind-body connection, making movement enjoyable and sustainable. Remember, consistency and patience are essential. Saving these exercises and revisiting them regularly helped me gradually correct my posture and avoid discomfort. If you’re struggling with anterior pelvic tilt, try incorporating these gentle movements and prioritize mindful motion over complicated workouts.