Anterior pelvic tilt routine

Glutes + posterior-chain control

1. 1.Lie on your back with both knees bent and your feet about hip-width apart.
2. 2.Gently bring your ribs down and lightly tighten your abs.
3. 3.Push through your feet and squeeze your glutes to lift your hips.
4. 4.Stop when your shoulders, hips, and knees form a smooth line.
5. 5.Lower under control instead of dropping back to the floor.

Form cue: The lift should come from your glutes, not from arching your lower back.

Deep abdominal control

1. 1.Lie on your back with your hips and knees at roughly 90° and your arms pointing upward.
2. 2.Exhale gently and keep your ribs stacked over your pelvis.
3. 3.Slowly lower one arm and the opposite leg away from you.
4. 4.Only go as far as you can without your lower back noticeably arching.
5. 5.Return to the start and alternate sides.

Form cue: Make the range smaller if your back lifts away from the floor.

Abs + posterior pelvic control

1. 1.Lie on your back and bring your knees toward your chest.
2. 2.Keep the movement small and controlled.
3. 3.Use your abs to curl your pelvis a few centimetres off the floor.
4. 4.Pause briefly at the top without swinging your legs.
5. 5.Lower your pelvis slowly until your tailbone returns to the floor.

Form cue: Think “curl the pelvis toward the ribs,” not “throw the knees overhead.”

Glutes + legs in a standing position

1. 1.Stand in a long staggered stance with both feet pointing forward.
2. 2.Keep your ribs stacked over your pelvis and your torso controlled.
3. 3.Lower mostly straight down until the back knee approaches the floor.
4. 4.Drive through the front foot to stand back up.
5. 5.Finish one side, then switch legs.

Form cue: Do not exaggerate a lower-back arch to stay upright.

Core stability + glute control

1. 1.Start on hands and knees with your hands under your shoulders.
2. 2.Brace lightly so your trunk feels stable.
3. 3.Reach one arm forward while extending the opposite leg behind you.
4. 4.Pause for a second without rotating your hips or dipping your lower back.
5. 5.Return slowly and alternate sides.

Form cue: Reach long rather than trying to lift your hand and foot as high as possible.

Hip-flexor mobility

1. 1.Kneel on one knee with the other foot planted in front of you.
2. 2.Before moving, gently tuck your pelvis and squeeze the glute of the kneeling side.
3. 3.Keeping that position, shift your body forward slightly.
4. 4.Stop when you feel a stretch at the front of the hip or upper thigh.
5. 5.Breathe normally, then switch sides.

Form cue: A small pelvic tuck usually creates more stretch than lunging far forward.

Optional cooldown

1. 1.Start on hands and knees and sit your hips gently back toward your heels.
2. 2.Reach your hands forward and let your chest move toward the floor.
3. 3.Take slow breaths into your back and sides.
4. 4.Stay only as long as the position feels comfortable.

Form cue: This is a cooldown, not something you need to force for posture changes.