We’ve all heard of squats, lunges, bicep curls, shoulder press...commonly spoken about exercises that #Fitspos and Fitness Professionals alike refer to.
But do you know what I rarely hear people talk about?
The Anterior Pelvic Tilt.
A small but mighty move.
Have you ever held a plank and felt it in your lower back?
Or, you hip thrust heavy weights but you feel a strain in your lower back?
I have! I used to plank for long periods of time and feel it in my lower back because I stuck my butt out like the Fitness Influencers you see on Instagram, like the image below:
Spot the difference? That, my friends, is a one way ticket to saving your lower back and effectively working your core.
Ladies & gentlemen, I give you The Anterior Pelvic Tilt aka APT.
Let's break it down...
The Anterior Pelvic Tilt; in simple terms is tilting your pelvis forward. A way to encourage the move is to think about trying to put your tail between your legs or scoping water up with your pelvis.
I once heard a (male) Personal Trainer describe this as men going the extra inch… if you get my drift.
I digress, so when we’re working out, rather than sticking your butt out during a plank, try and tuck that pelvis under to engage your core and take the strain out of your lower back.
If you’re hip thrusting, when you push down through the heels and lift hips off of the floor keep that pelvis tucked under to fire up the glutes - the move is smaller here but oh-so significant! A way to encourage your anterior pelvic tilt is to also tuck your chin - you can even support the back of your head with your hand to keep that chin tucked.
The point to the APT (Anterior Pelvic Tilt)? To save your lower back and engage your core.
Trust me, your lower back (and maybe your wife) will thank you later!