Strength at home
Anterior pelvic tilt routine: hips and core
Most people's pelvis tips forward a little, and that is normal. This routine trains what exercise reliably changes: how far your hips extend, glute and trunk strength, and control of your pelvis. The tilt itself changed by 2 degrees or less in trials. Do it 2 to 3 times a week for 6 to 8 weeks.
Warm up and find the tilt
- Cat-cow6 slow roundsBeginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
- Pelvic tilt into bridge8 slow repsBeginner · Glutes, Abs, Hamstrings · 3D demoTilt first, then peel up only as far as your back stays unarchedHarder: Glute bridge
Stretch
- Half-kneeling hip flexor stretch2 holds of 30 s each side, 30 s restBeginner · Quads, Glutes · 3D demoTuck your tailbone under and squeeze the back glute before you lean forwardHarder: Couch stretch
Strength circuit
2 rounds · Rest 45 to 60 s between rounds
- Glute bridge12 reps, 2 s squeeze at the topBeginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
- Dead bug6 each sideBeginner · Abs, Hip flexors · 3D demoEasier: dead bug heel tapsHarder: Forearm plank
- Bird dog6 each side, 3 s holdBeginner · Back, Abs, Glutes · 3D demoEasier: Bird dog, one limb at a timeHarder: Bear Crawl
- Knee plank20 to 30 sBeginner · Abs, Shoulders, Glutes · 3D demoProgress to the forearm plankHarder: Forearm plank
- Reverse lunge8 each sideIntermediate · Quads, Glutes, Hamstrings · 3D demoOr split squats with a hand on a wallEasier: Split squatHarder: Split squat with dumbbells
Finish
- Standing Quad Stretch30 s each sideBeginner · 3D demoTuck the pelvis rather than archingHarder: Face-down quad and hip flexor stretch with a strap
- Standing pelvic tilt8 slow tiltsBeginner · Abs, Back, Glutes · 3D demoFinish in a comfortable middle positionHarder: Half lord of the fishes (Ardha Matsyendrasana)
Tips
- Judge progress by strength and comfort, not the mirror: in trials, standing pelvic tilt changed by 2 degrees or less.
- When 2 rounds feel easy, do 3, then swap in single-leg bridges, goblet squats or hip thrusts.
- Stop any move that sends pain down a leg, and see a GP for back pain with warning signs.
- After the first trimester of pregnancy, keep time flat on your back to a few minutes: prop your upper body up for the bridges and dead bugs, or use all-fours moves instead.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the anterior pelvic tilt routine: hips and core take?
About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 3 of its 10 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.