The most useful action to correct the pelvis, forward tilt is the most common

Pelvic tilt includes forward tilt and backward tilt, among which forward tilt is the most common. To solve it, you must start with abdominal and back training, and reverse crunches. The movement process is also very simple. Stand up straight naturally, put your feet together, straighten your knees, bend your waist, touch the floor with your palms, and slowly straighten your body.

The reason for pelvic tilt is the imbalance of muscle strength in the front and back. To solve it, we must start from this aspect.

Abdominal and back training: Reverse crunch. This movement can effectively prevent the pelvic tilt caused by weak abdominal muscles.

In addition, the hamstrings at the back of the thigh are also a very important muscle group. Hamstring training at the back of the thigh is more effective for pelvic anterior tilt than conventional training correction.

1. Standing forward bend

Action process:

1. Stand up straight with your feet together and your knees straight.

2. Bend over and touch the floor with your palms.

3. Slowly straighten your body.

Note:

1. It doesn’t matter if your palms can’t touch the floor, just try your best to touch it. What’s important is not the floor, but stretching the hamstrings;

2. Your back does not need to be kept straight, you can bend it slightly. Try to keep your upper limbs natural without tensing them deliberately. This way you can better feel your position during training.

2. Standing straight back forward bend (weight-bearing)

Action points:

1. Keep your back straight when bending over.

2. The wider your feet are, the more your hamstrings are engaged, and the more effective it is.

These two movements seem to differ only in the hands, but in fact the training content is very different:

Movement 1: Touch the ground with your hands, bend your back, and put your feet together. This stretch is more about the hamstrings.

The second movement is to arch your back, spread your feet apart, bend your knees slightly, and push your hips back a little, which is more about training the hamstring strength.

Persisting in doing these two movements can effectively improve the pelvic tilt, and it has almost no venue requirements, you can do it at any time.