ANTERIOR PELVIC TILT & WEAK CORE – FULL BODY WORKOUT
Video
Description
Part 2 –
Full body workout that you can use if you have anterior pelvic tilt, weak core or lack of midline stability.
If your posture is off then this workout is going to help you become strong & efficient throughout the whole body.
What I’ve noticed is that a lot of the anterior pelvic tilt videos on the internet lot of my own videos that I’ve done on this topic only focus on the hips & that makes sense because its anterior pelvic tilt but what you have to understand is that your body is a unit & things work in chains. So you know there’s a lot more going on than just the pelvis.
We need to look at the lower leg, the core, the shoulder, neck, head.. all these things have to be taken into consideration. Glute bridges & dead bugs are good exercises but we have to make the whole chain more efficient.
Exercise #1 – Hollow Body Hold
Bring your knees up & reach your arms forward & bring the shoulders off the ground & force that lower back down to the ground. Your core should be very active here. Most people are going to want to start in this first variation. If you are up to it start trying to challenge yourself with a little bit more advanced variation.
Exercise #2 – Dead Bug
The Dead Bug is a tremendous exercise for core activation & stabilization throughout your torso but also teaches you how to coordinate that hip & shoulder movement while keeping a brace torso. The main things to remember is to keep that lower back flat to the ground keep & the core activated. Reach the arm overhead push the leg away while getting the knee & elbow totally straight.
Exercise #3 – Bird Dog
Focus on finding very neutral spine in this position & not overextending in the lower back. Reach out with your arm & kick back with your leg. Much like the dead bug but we want to straighten the knee & straighten the elbow. Once you get the hang of the bird dog we can do a little bit harder variation.
Stay on one side so we have to balance a little bit longer. Bring your elbow & you knee back together & then reach them out once again.
Exercise #4 – Pushup
The most important part in pushups is keeping a strong plank position the whole time. Notice how my back stays flat just like in bird dog exercise. We get no change in the pelvis or the back region.
At the end of your set of pushups, hold a plank position. Your shoulders & core will be very tired so once you hit the point where you think you can’t hold anymore hold a little bit longer then relax.
Exercise #6 – Bear Crawl
Get on your hands & your feet & crawl forward. Really focus on pushing the ground away & actively bringing your knee up. Your back should say super flat & have some fun.
Exercise #7 – Squat Rock
Sit down into a deep squat position. If your heels have to come off the ground that is totally fine. Rock yourself forward onto your hands. Focus on transferring the weight from your hips to your shoulders & then push yourself back into the squat position.
For an advanced progression rock yourself all the way forward on your shoulders & pick up your feet in the back to end up in a crow position. For most of us this will be a little too challenging but if you keep working we’ll be there soon.
Exercise #8 – Squat
We’re going to drop those hips down between the knees, we’re going to put our arms out to counterbalance us. We’re going to focus on keeping the spine just as and straight & stable just as we did in the previous exercises.
Keep the core very active & think of pulling yourself down into hip flexion. If you feel like you’re having a really hard time keeping a stable spine throughout your squat go & pick something like a weight or a shoe and hold that out in front of you. That’s going to counterbalance you & make it easier to stabilize through your torso around your squat.
There’s no reason not to follow along with this workout & start becoming stronger today.
MOVE STRONG NOW – DEVELOP STRENGTH & MOBILITY
FIX ANTERIOR PELVIC TILT PROGRAM
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