Anterior Pelvic Tilt Self-Check and Exercises
What is Anterior Pelvic Tilt?
Anterior Pelvic Tilt is when the pelvis tilts forward. It's characterized by the belly protruding forward and buttocks sticking out. Very common in modern sedentary people and one of the main causes of lower back pain.
Self-Check Method
Stand with your back against a wall and try to put your hand between your lower back and the wall. If a fist fits through, anterior pelvic tilt is likely. Normally, only a flat hand should fit. Also check from the side if your belt line tilts forward.
Main Causes
Prolonged sitting (hip flexor shortening), weak abdominal muscles, wearing high heels, exercise habits that create excessive lumbar arch, insufficient abdominal recovery after pregnancy.
Corrective Exercises
Do hip flexor stretches (push back pelvis in lunge position) 3 sets daily. Strengthen core with planks and activate glutes with Glute Bridge. Dead Bug exercises are also effective for core stability.
Check with AI
Take a front photo on Posture Check to check pelvic symmetry, and add a side photo for reference on front-to-back pelvic tilt.
Analyze your posture with AI
Take a photo with camera and AI will give you a posture score.
Go to Analysis