What exercise is best for correcting Posterior Pelvic Tilt?

Answer 1

Anterior Pelvic Tilt is far more common due to our ever increasing sedentary lifestyles. Sitting is a major culprit in the development in APT. Sitting for long periods tends to shorten your hip flexors. Since your hip flexors attach to the top of the pelvis, when they shorten up, they pull the pelvis forward. I like lists, so here's a list of common causes for APT. * Shortened hip flexors * Weak abdominals - particularly the transverse abdominus (TVA for future reference) * Weak/under active glutes * Lengthened hamstrings * Tight spinal erectors

Here's another list with some common effects of APT.

* Protruding stomach and butt * Over pronation of the foot * Poor hip mobility * Thorasic extension * Low Back pain Here is what you can do to start correction

* Lunges with long strides. Lower yourself until your back knee touches the ground, relax your back leg, move forward an inch or so to lengthen the stretch, then return to the starting position. Be sure to keep your torso upright throughout the entire movement. * Twisting lunges. While performing a lunge, if your left leg is forward, twist your torso to the left. This stretches the right leg's hip flexors.

Abs - pulls the bottom of your pelvis forward.

* Hanging leg raises. Hang from a chinup bar, keep your torso stable, and raise your legs. Beginners should keep their knees bent. If you're a little further along in your training, try to keep your legs straight. * Front planks. Assume a pushup position, but instead of being on your hands and toes, position yourself on your elbows and toes. Keep your head up, and hold this position for time. If you can't hold it for 45 seconds, hold as long as you can. Eventually, work your way up to 2 minutes. * Side planks. Like a front plank, but on your side. Your weight will be on one elbow and the outside edge of your foot. Same rules apply here as the front plank. Hold for time, then switch sides.

Glutes - pulls the top of the pelvis back

* Glute bridges. Lay flat on your back with your knees bent. Using a yoga block or small medicine ball placed between your knees, squeeze your knees together, contract your glutes, and raise your glutes/low back off the floor.

Answer 2

Some exercises for posterior pelvic tilt are the floor bridge, lunges, lower back extensions, and front and side planks. Posterior pelvic tilt is when there is shortening of the hip flexors, causing the pelvis to tilt back. This problem is sometimes called a flat back.