This helps explain…
Have you ever heard of someone having an anterior pelvic tilt?
It is a term you may have heard me mention during your assessment, if you train at Conditioned® by Kelly Tekin. It is a condition that causes your butt to stick out and your stomach to bulge due to a forward tilt of the hips.
If you have an anterior pelvic tilt, you may look like you have 5-7% more body fat than you actually do. One of the main causes of anterior pelvic tilt is tight hip flexors. By unlocking your hip flexors, you can look leaner and feel much better.
How do you know if you have tight hip flexors?
If you sit a lot and your stomach protrudes, you probably have tight hip flexors. Many people do, but there is actually a way to reverse the damage of sitting and tuck your stomach back in, not to mention, it can also release a lot of common joint and back pain you may be struggling with due to sitting all day at work.
How do you fix an Anterior Pelvic Tilt?
I have put something together for you to follow everyday that will help correct an anterior pelvic tilt. Try to do these two exercises at least every other day. You will notice a difference within a few weeks if you are consistent.
- Lie on your back with your knees bent, heels pulled in close to your body and toes up.
- Lift your hips off the ground as high as you can.
- Squeeze your glutes as tight as possible.
- Hold for 10-30 seconds.
- Slowly lower back to the ground.
- Rest for 3 seconds.
- Repeat for 1-3 sets of 5-10 repetitions.
- Once you have developed adequate strength, try doing a single-leg variation of this exercise.
Hip Flexor Stretch
- Assume a kneeling position and move one foot out to the front.
- Roll your hips forward and maintain an upright position with your upper body.
- You will feel this stretch in the hip flexor region of your back leg.
- Hold the stretch for 30-60 seconds.
- Switch sides and repeat.