Prone Posterior Pelvic Tilt Exercise

Why should you add Posterior Pelvic Tilt (on the Belly) to your workout routine?

What are the benefits of the Posterior Pelvic Tilt Exercise?

1- Improve core strength

2- Can reduce lower back pain

3- Maintain proper alignment of the pelvis

4- Can contribute to the correction of anterior pelvic tilt.

What are Anterior and Posterior Pelvic tilt?

Anterior pelvic tilt (APT) is when the pelvis tilts forward – Ie the back part of the pelvis is higher than the front of the pelvis.

Posterior pelvic tilt (PPT) is when the pelvis tilts back – Ie the front part of the pelvis is higher than the back of the pelvis.

It is ideal to have the pelvis in a neutral position. This is essential for healthy posture & reducing the risk of lower back pain.

To perform the Prone Posterior Pelvic Tilt –

Lie face down.

Place your head on your hands.

Tilt your pelvis posteriorly (bring the front of the pelvis up) until the lower abdomen leaves the mat.

Concentrate your thought on contracting the abdominals and lifting the abdomen from the mat.

You can also concentrate thought on contracting the buttocks.

Don’t forget to breathe while executing this movement!

The active muscles are the abdominals (transversus abdominis & rectus abdominis) & the gluteus maximus, which tilt the pelvis posteriorly.

Good posture and proper form during exercise are vital factors for an effective workout. It will improve your strength training sessions as well as your daily function.

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