How to Correct Anterior Pelvic Tilt

Anterior pelvic tilt is a pathological deviation in pelvic positioning, wherein the pelvis rotates forward from its optimal anatomical alignment. The most apparent sign of anterior pelvic tilt is pronounced posterior protrusion of the buttocks—despite normal waist-to-hip ratio, BMI, and body weight, the lower abdomen remains prominently protruding. So, how can anterior pelvic tilt be corrected? Below, we address this question.

How to Correct Anterior Pelvic Tilt

1. Supine Leg Raises

Supine leg raises are an effective exercise for correcting anterior pelvic tilt. Begin by lying supine with arms at your sides. Engage your abdominal muscles to slowly lift both legs until they form a 90-degree angle with your torso. Hold this position for 15 seconds, then slowly lower your legs back down. Repeat 15–20 times—or adjust according to your individual capacity. This exercise not only helps correct anterior pelvic tilt but also tones the abdominal region and strengthens the core musculature. Alternatively, glute bridges may also be used for correction: Lie supine on the floor with arms extended laterally; slowly lift your hips until your torso forms a 30-degree angle with the floor. Hold for 30 seconds—or adjust as needed. This method effectively improves anterior pelvic tilt.

2. Wall-Supported Standing Posture

Wall-supported standing is another practical method for addressing anterior pelvic tilt. Stand with your back against a wall, ensuring that your lumbar spine gently lifts away from the wall while your pelvis tilts posteriorly. Perform slow, deep breathing throughout the exercise and maintain this posture for 20 seconds; repeat 15–20 times—or adjust based on personal tolerance. Additionally, gait retraining can aid correction: Maintain an upright, aligned spine while walking, initiating contact with the ground using the heel first, followed sequentially by the midfoot and toes. Consistent practice of this technique helps improve anterior pelvic tilt.

3. “Book-Standing” Test

The “book-standing” test is another clinical approach for correcting marked anterior pelvic tilt. In clinical practice, realignment often involves shifting the body’s center of gravity. For example, in the book-standing test, stand barefoot with the soles of your feet placed atop a stack of books approximately 20–30 cm high, ensuring weight-bearing is concentrated on the heels. Maintain this position for about 4–5 minutes to shift your center of gravity posteriorly toward the heels—thereby helping to counteract anterior pelvic tilt.

The above outlines methods for correcting anterior pelvic tilt. Left unaddressed, anterior pelvic tilt may lead to visceral ptosis, abdominal protrusion, constipation, dysmenorrhea, shoulder and neck stiffness, and low back pain. Therefore, if you suspect anterior pelvic tilt, it is essential to seek timely evaluation and intervention. We hope this information proves helpful to you.