Colossus Fitness Anterior

Pelvic Tilt Routine

Anterior pelvic tilt is a serious problem that needs to be properly fixed right
away. Tons of people suffer from it without even realizing, so our goal is to
teach you all of the correct stretches and exercises you should be doing to
see instant, solid improvement.

This routine is created to do daily, to combat the ongoing issues you are
currently facing. Initially, we will begin with pelvic tilt exercises to ensure
you know how to properly get into the right position through breathing,
squeezing, and contracting.

Afterwards, it’s important to begin stretching the extremely tight areas such
as the hip flexors, lower back, and quads. Once you’re feeling loose and
ready to go, we will begin to stretch all the weak areas such as the glutes,
hamstrings, and core.
Exercise Sets & Reps Key Points Photos

-Squeeze the glutes

and tilt the pelvis
upward.
Laying
Down Pelvic 1 x 10 -12 reps -Aim to flatten the
Tilt back to the ground.

-Return to normal
pelvic position.
-Same concept as
above exercise.
Standing -Really focus on
1 x10 - 12 reps
Pelvic Tilt squeezing the glutes
and contracting the
core.
- make sure you are
in lunge position with
both knees bent at
90 degrees.

-Think about
drawing your belly
1) Lunge button towards your
2 x 30 seconds
Stretch spine.

-For a deeper
stretch, lean
forward/rotate upper
body.

1
 -Try to pull your belly
button toward your
spine.

-Slowly round your

2) Cat cow 2 x 5-10 reps back, pushing it up
toward the ceiling.

-Allow your head to

drop forward and curl
your pelvis under.
- lift your right leg and
3) Lying reach back with your
Down Quad 3 x 30 seconds right hand and try to
Stretch pull your foot to your
glutes.
- keep your shoulder
blades down.

-ensure that your lower

4) Hip
3 x 12 reps back is not arched.
Thrusts
-focus on posterially
tilting pelvis throughout
the movement.
- push your feet into
the wall, lift your pelvis
5) Leg Lift 3 x 30 seconds focus on getting
tension within the
hamstrings.
-Move one arm up
while straightening out
the opposite leg and
not letting it touch the
3 x 8-10 reps floor.
6) Deadbugs
each side
-Keep core tight and
back flat against the
ground.

2
We hope this routine can help you all out a ton, and if you have any questions feel free to
e-mail us contact@colossusfitness.com !

We can also create an absolutely custom workout routine based off of your weaknesses
and strengths that will fix any issues and get you in the best shape of your life. Our
coaching is absolutely customized and you’re guaranteed to see amazing results. Just
head to https://www.colossusfitness.com/onlinecoaching to apply to be a client and
we’ll begin putting a routine together for you.

Best of health,

Kyle & Josh