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  • Tracy Rodriguez

Fix Your Anterior Pelvic Tilt in 5 Minutes a Day

Updated: Jul 20, 2019

Have you ever noticed your belly bulging out, even when you're at your fittest? Do you have a pronounced arch in your low back where most people seem to be neutral? Well then you probably have an Anterior Pelvic Tilt.


Feel concerned? You shouldn't. Worried you'll have this for eternity? Don't fret. ATP is a muscular and functional based problem and is very fixable.


Why do I have ATP?


It's simple, really. Certain muscles don't function properly, other muscles come in and compensate for them.


The specific muscles that we're dealing with here are your glutes, an abdominal muscle (transverse abdominus) and hip flexors (rectus femoris and iliopsoas).


When the transverse abdominus (deep abdominal muscle) becomes lengthened and underactive, hip flexors then try to take over and become tightened and overactive. This pulls at your pelvis, tipping it forward.


This couples with underactive glutes, which then recruits the low back muscles to become tightened and overactive. An arch forms and the abdomen is lengthened and bolsters out.


How do I fix it?


This is my favorite part: telling you that it is fixable and very doable! All it takes is 5 minutes a day to fix your Anterior Pelvic Tilt. You'll need to commit a minimum of 3 months, doing your 5 minute routine once a day (I prefer the morning). Then you'll start seeing a big difference!


The routine


Here's your 5 minute daily routine to fix your ATP:


1. Hip Bridges - 2 X 10 (push through heels and focus on glute activation.)

2. Bear Plank - 2 X 30 seconds (draw in your abdomen towards your spine)

3. Standing pelvic tilts - 2 X 10 (using your abs and glutes to bring pelvis where it should be, then relax)

4. Hip flexor stretch - 30 seconds on each side

5. Quad (rectus femoris) stretch - 30 seconds on each side


Let me know your results!

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