Key points to consider:
When performing the following core exercises:
- Keep the lower back COMPLETELY flat against the floor…Â ALL OF THE TIME.
- It is imperative that you do not let your lower back arch and lift off the ground.
- There should be NO tension in your lower back whilst performing these exercises.
- Think about keeping your lower ribs down at all times. Your chest should NOT flare out.
- Remember to engage the core and abdominal muscles throughout all movements.
- (Think about drawing your belly button down into your spine.)
- DO NOT progress to the next exercise unless you are able to maintain this position.
Core exercises
Performing core exercises is a great way to address an episode of lower back pain.
1. The Starting position:
This is the starting position that you will be commencing in most of the below exercises.
Instructions:
- Bring your knees all the way to your chest.
- Feel your lower back completely flatten against the floor.
- Let go of your knees.
- Maintain leg and pelvic position by engaging your core (… “drawing belly button into your spine”)
2. Breathing (…the correct way):
Are you breathing the correct way?
You might be thinking, “what has breathing got to do with my anterior pelvic tilt?”.
It actually has a lot to do with it.
Breathing efficiently is extremely important in correcting an anterior pelvic tilt.
Not only do your abdominal muscles help with full exhalation, they also help maintain the ideal alignment by controlling the position of the lower ribs.
How to breath correctly:
Instructions:
- Lie on your back with your knees bent and feet on the floor.
- Tilt your pelvis backwards to help flatten your lower back onto the floor.
- Take a deep breath in through your nose and slowly exhale ALL of the air out through your mouth.
- As you reach the point where you have completely emptied out your lungs, notice how your lower ribs and lower back sink towards the ground.
- Maintain this lowered rib position through this breathing exercise by gently engaging your abdominal muscles
- Draw your belly button in.
- Take a deep breath in.
- Imagine you are breathing deep into your stomach. Your upper chest should not be moving excessively as you breathe.
- Aim to expand the entire circumference of your lower chest wall.
- (Imagine you are inflating a balloon.)
- Breathe out all the air out of you lungs.
- Allow the lower ribs sink to the floor as you do this.
- Continue this diaphragmatic breathing for 10 repetitions
- Practice this as many times throughout the day!
- It takes time to get good at breathing properly.
Maintain the correct breathing pattern throughout the anterior pelvic tilt correction exercises.
If you’re like most of the people that I have taught this to, you will probably hold your breath whilst performing these exercises. Make sure that you do NOTÂ hold your breath!
I repeat – Do NOT hold your breath!
You need to learn how to co-ordinate your breathing with your muscles.
They need to work together.
3. Corrective exercises
I have arranged these exercises into 4 different levels – easiest to hardest.
I would avoid skipping any exercise before progressing to the next difficulty unless you feel that it is very easy to perform.
Note: All of these exercises are designed to be safe and gentle. You should NOT experience any pain whilst performing them.
If you do, please proceed with caution and cease if pain persists.Â
Level 1:
Single bent knee drop
Instructions:
- Assume the starting position.
- Keep both knees bent throughout the movement.
- Keeping your right knee bent towards your chest, slowly lower the left leg towards the ground.
- Only lower as far as you can whilst maintaining your lower back completely flat on the ground.
- Return back to starting position.
- Alternate legs.
- Repeat 10 times.
Single straight knee drop
Instructions:
- Assume the starting position.
- Keeping your right knee bent towards your chest, slowly lower the left leg towards the ground.
- Aim to straighten your leg whilst you lower your leg.
- Only lower as far as you can whilst maintaining your lower back completely flat on the ground.
- Return back to starting position.
- Alternate legs.
- Repeat 10 times.
Level 2:
Double bent knee drop
Instructions:
- Assume the starting position.
- Keeping your knees bent, slowly lower both legs at the same time.
- Only lower as far as you can whilst maintaining your lower back completely flat on the ground.
- Return back to starting position.
- Repeat 10 times.
Double straight leg drop
Instructions:
- Assume the starting position.
- Slowly lower and straighten both legs at the same time.
- Only lower as far as you can whilst maintaining your lower back completely flat on the ground.
- Return back to starting position.
- Repeat 10 times.
Level 3:
Double straight leg hold with single leg drop
Instructions:
- Lie on your back.
- Bring both legs as high as possible whilst keeping both knees as straight as possible. (see starting position as above)
- Slowly lower left leg whilst keeping the knee straight.
- Only lower the leg as far as you can whilst maintaining your lower back completely flat on the ground.
- Return to starting position.
- Alternate sides.
- Repeat 10 times.
Double straight leg hold with double leg drop
Instructions:
- Lie on your back.
- Bring both legs as high as possible whilst keeping both knees straight. (see starting position as above)
- Slowly lower both legs whilst keeping knees straight.
- Only lower the legs as far as you can whilst maintaining your lower back completely flat on the ground.
- Return to starting position.
- Repeat 10 times.
Level 4:
You can progress any of the above exercises by:
- Holding the lowered leg positions for a longer period of time.
- Draw circles in the air with your foot at the lowered leg positions.
- Dropping your leg even lower. (… providing that you are able to maintain a neutral pelvis)
Note: Remember to keep your
- a)Â lower ribs down,
- b)Â core/abdominal engaged and
- c)Â breathe throughout these exercises too!
What to do next…
1. Any questions?… (Leave me a comment down below.)
2. Come join me on the Facebook page. Let’s keep in touch!
3. Start doing the exercises!
Hello Mark,
Should we basically always be breathing with our belly button slightly drawn in throughout our entire day? Would you say that’s the correct way to breath?
Hey Josh,
I am a big believer in “Tension to task”.
Certain movements/postures will require you to engage the core at a greater intensity (eg. picking up a weight from the floor).
Whereas in other times, you might need activate the core to a lesser extent (eg. getting out of bed).
In terms of core contraction at rest, I usually suggests for a 1-2% contraction. (which generally shouldn’t really require too much conscience effort)
Mark
Hi Mark,
Is it normal to feel a great push (to the outside) of the pelvic floor muscles while perfoming the dead bugs?
Thank you!
Hi Gabriel,
I am not too sure what you mean by great push? If anything – it should fee as if the pelvic floor is lifting up towards your insides.
Mark
Hi mark
I am Abouzar
I have swayback posture.But due to injury right shoulder can’t do Plank. Is core exercise in swayback posture fixing,can be a good alternative to the Plank
?
Hello Abouzar,
You can focus on the other exercises for now.
Mark
Hey Mark,
Thanks for your prompt reply.
By pulling the belly just a bit, I succeeded to exhale into the belly and lower back.
My second question is, why to keep this pull-in during exhale? Isn’t the normal breathing pattern to expand the belly (relax) on the inhale and contract while exhaling?
Thank you in advance.
Hey Samer,
There are different beliefs on the most optimal way to breathe.
I tend to think that we should be breathing more around the circumference of the rib cage (as opposed to belly breathing)
Mark
Hey Mark,
I am trying to work on the breathing exercise, I am finding it difficult (and contradicting) to hold my belly in and at the same time breath into it. Can you please elaborate more on this matter?
Thank you
Hi Samer,
Try gently drawing your abdominal region (doesn’t need to be 100% contraction) in from the lower abdominal region. You shouldn’t seem a whole lot of movement as you do this.
If you can see your whole stomach suck in, you might be doing it incorrectly.
Mark
Hi Mark. This is my first day on your blog and I love it. I am 27 and I have APT, flat feet and winging scapula. My stomach naturally bulges out which is super annoying. In dance classes, I am always told to brace my abs, but once I do, I feel I am suffocating because I can’t breathe. I have done the breathing exercise on this page. My question is how can I brace my abs and breathe correctly as mentioned here at the same time? When I brace my abs I feel that my breath becomes super shallow and there are times when I completely hold my breath during the movement.
Hi mark
I did the Thomas test my thighs were touching the table when I stretched my leg but also when I bend it slightly, not 90°
Should I be stretching the hip flexor’s or strengthening them ?
Secondly what to do with rectus femoris then.
How often should I do these exercises?
Hi Caroline,
It really depends.
Do them every day if your body permits you. If your muscles are quite sore the next day, you can aim for every 2nd day.
More the merrier.!
Mark
Hi mark
When I do the double leg hold with single leg drop, I get this almighty pop from my hip. It sounds sounds like a dull thud.
What could be the reason for this?
Thank you
Hi Mocsey,
It is usually the tendon of your hip flexor muscle flicking over a bony prominence in your pelvis.
If you do the same exercise, but squeeze your legs together throughout the movement, does the pop go away?
MARK
Hey man it’s me again, Halit.
I don’t do any lifting, most of the exercises i do are bodyweight ones. If I had squats and deadlifts in my routine, would it help me get rid of that bloating gut? Curve in my back isn’t much, it’s actually my bloating gut that stresses me eventho i have some ab definiton.
Have a nice day!
Hi Halit,
Dead lift and squats are great if you can keep a fairly neutral lower back and pelvis.
Are you bloating because of your APT, or is it an actually stomach bloat?
Mark
i believe it is atp since i got no other reason for it to bloat. My body fat is fine but transversus abdominis is 0 active. I do hip flexor stretches and suck my belly in for months but no progress :(
Hey Mark,
Thanks for the sincerity. According to a physical therapist i recently saw, my glutes are fine. I’m a sportive person, i can do many push ups and pull ups, i also can hold a plank for 5 minutes. So I guess my core and glutes are fine enough to fix apt? My main focus is on stretching hip flexors and i do lunge stretches throughout the day. My main problem with apt is my bloating stomach even though i have six packs definition. I’d love to read what you would advice to get rid of that inactive transversus abdominis. I hope you reply.
With respect and love, Halit.
Hi Halit,
Keep up the good work with your hip flexor stretches. They are important!
Follow it up with Transversus abdominis exercises like the Dead Bug exercise. Just make sure that you keep your lower back flat on the ground as your perform the exercise.
Mark