Revolutionize Your Fitness: Mastering Pelvic Tilt at Smart Strength

pelvic tilt

Anterior and Posterior tilt… The Most Important Movement

“Why, on Earth, am I doing this?!” ….I am sure many of my clients have had that thought cross their mind when I ask them to work on their “cat/cow” pose during one of our Strength training sessions… It is probably even more of a shock for someone who has never done this exercise.   This type of move belongs in a yoga studio or your bedroom…

But rest assured, there is a method to the madness. Let me explain:

What we are after is pelvic tilt and being able to activate and manipulate our pelvic tilt. Let’s make sense of this by addressing three questions, and hopefully, you, too, will agree the pelvic tilt is the most important movement we do at Smart Strength!

What is Pelvic Tilt?

Pelvic tilt refers to our hips and the direction in which they are pointed in our everyday posture.  Ideally, we would like no tilt at all or a neutral pelvis.  These images should paint a good picture of the 3 different tilts we commonly see.  Most people I have worked with fall into the Anterior pelvic tilt category.  The severity level differs, but due to the lifestyle most of us live, we are inclined to suffer from anterior pelvic tilt.  

Why does it matter?

Do you have low back pain… Do you want more muscular abs/ more definition? And do you want a better-looking butt/ toned and lifted?

When you do “core” exercises, do your hip flexors feel it more than your actual abs?

If you answered yes to these questions, Pelvic tilts matter to YOU!

Our hip tilting significantly affects the musculature connected.  That means specific muscles will be affected if we move away from a neutral position.  Reference the image below.  This image displays the affected musculature of an anterior pelvic tilt.

Reversing Anterior Hip Tilt

When we learn how to manipulate our tilt, we can start to reverse the effects of an anterior hip tilt. This means “turning on” the abdominals and glutes (my number one and two areas that we want to work on- as cited by clients during our goals discussions) and “turning off” / alleviating the lower back pain and tightness (my number 3 areas we want to work on- as cited by clients).

Now that funny-looking cat cow thing is starting to make sense, isn’t it?!…. 

What can we do about it?

At Smart Strength, we attack this issue in a progressive format. I must make a client aware of the tilts and how to feel/manipulate the hips through an anterior and posterior tilt.  We do this through supported exercises such as cat/cow and wall press abs; when clients master these supported movements, it is time to bring them to their feet, where gravity and body weight challenge the tilting motions.

Standing Pelvic Tilts and Resistance Mastery

Standing pelvic tilts and anti-rotation exercises are prescribed in the second level of the progression. After a client demonstrates sufficient strength and mastery of the standing pelvic tilts, it is time to add resistance to the movement.  We do this through many different exercises at Smart Strength… this is our secret sauce! 

Transformative Power of Pelvic Tilt

Training the pelvic tilt in a progressive overload pattern is one way we change our client’s lives. The whole game changes when a client learns how to manipulate their pelvis and gains strength in that neutral pelvis position. Not only do they become more robust, but they become healthier. Yes, pelvic tilt is that important…

Training at Smart Strength has been shown to improve Pelvic tilt… Side effects include:

-Stronger Abs

-Less back pain/aches

-Stronger glutes that are toned, firm, and looking good!

-Better posture, increases body awareness (constantly feeling the abs to make sure they are “turned on”)

-Able to move, lift, and experience a full range of physical activities daily.

Work Smarter, not harder.

Your Trainer,

Alex