Do you notice an excessive arch in your lower back, causing your hips to tilt forward and your stomach to protrude? This could be a sign of anterior pelvic tilt (APT), a postural imbalance that affects spinal alignment and surrounding muscles.

APT occurs when the pelvis rotates forward, leading to misalignment in the lower spine (lumbar vertebrae) and pelvis. This is commonly caused by tight hip flexors and weak core and glute muscles. Key muscles affected include the iliopsoas (hip flexor), rectus abdominis (abs), and gluteus maximus (buttocks).

Fortunately, APT is manageable! By strengthening weak muscles and stretching tight ones, you can improve your posture and relieve discomfort. This guide explores eight effective exercises for anterior pelvic tilt, its causes, and expert tips for proper pelvic alignment.

8 Best Exercises for Anterior Pelvic Tilt

1. Hip Flexor Stretch – Relieves tightness in the iliopsoas and rectus femoris, improving flexibility. (Hold for 30 seconds per side.)

2. Glute Bridges – Strengthens the glutes and hamstrings, encouraging pelvic stability. (3 sets of 15 reps.)

3. Planks – Builds core strength to stabilize the pelvis and spine. (Hold for 30-60 seconds.)

4. Bird-Dogs – Enhances balance and strengthens the core, lower back, and glutes. (3 sets of 10 reps per side.)

5. Clamshells – Engages the gluteus medius, supporting hip stability. (3 sets of 15 reps per side.)

6. Standing Quad Stretch – Loosens tight quadriceps to improve posture. (Hold for 30 seconds per side.)

7. Dead Bugs – Strengthens the lower abdominals and promotes spinal stability. (3 sets of 10 reps per side.)

8. Cat-Cow Stretch – Improves spinal flexibility and relieves tension. (Repeat 10 times.)

What Causes Anterior Pelvic Tilt?

1. Prolonged Sitting – Leads to tight hip flexors and weakened glutes and hamstrings.

2. Muscle Imbalances: Tight hip flexors pull the pelvis forward, weak abdominals reduce stability, and tight lower back muscles increase lumbar curvature.

3. Poor Posture – Excessive back arching and forward-leaning reinforce misalignment.

4. Weak Core Strength – Fails to provide proper support for the spine and pelvis.

Weak Muscles in Anterior Pelvic Tilt

1. Gluteus Maximus & Medius – Struggle to stabilize the hips.

2. Hamstrings – Insufficient strength affects pelvic alignment.

3. Lower Abdominals – Weak core muscles reduce spinal support.

4. Obliques – Lack of strength decreases overall stability.

How to Correct APT

APT Therapy: Correcting anterior pelvic tilt involves stretching tight muscles, strengthening weak ones, and maintaining proper posture. Stretch hip flexors with lunges and relieve lower back tension with Child’s Pose. Ensure good posture—sit with a straight back, feet flat, and knees at 90°, and stand with balanced weight to prevent knee locking. Addressing muscle imbalances and posture helps restore alignment.

Final Thoughts

By consistently performing these eight exercises, stretching tight muscles, and strengthening weak areas, you can correct anterior pelvic tilt and improve your overall posture. Stay committed to your routine, and over time, you’ll notice reduced discomfort and better alignment.

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