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5-Min Pelvic Tilt Reset for Beginners

Six simple moves to help relieve anterior pelvic tilt.

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Circuit 1

  • Cat-Cow

    00:40
    1. Come onto all fours with your wrists under your shoulders and your knees under your hips.
    2. Inhale and drop your belly, lifting your chest and tailbone into a gentle arch.
    3. Exhale and round your spine toward the ceiling, tucking your chin and tailbone.
    4. Flow between the two shapes, moving with your breath.
    5. Keep the motion slow and let each vertebra move in turn.

  • Lunge with One-Handed Side Stretch

    30 sec each side

    01:00
    1. Step into a low lunge with one foot forward and the back knee resting on the mat.
    2. Sink your hips gently forward to feel the front of the back thigh open.
    3. Reach the arm on your back-leg side up overhead.
    4. Lean toward your front leg to lengthen the side body.
    5. Hold and breathe, then return with control.

  • Downward Dog

    00:30
    1. Start on all fours with your hands slightly ahead of your shoulders.
    2. Tuck your toes and lift your hips up and back.
    3. Straighten your legs as much as is comfortable, forming an inverted V.
    4. Press the floor away through your hands and lengthen your spine.
    5. Let your heels reach toward the floor and relax your head between your arms.

  • Single-Leg Glute Bridge

    30 sec each side

    01:00
    1. Lie on your back with one knee bent and that foot flat, the other leg extended toward the ceiling.
    2. Press through the planted heel and lift your hips toward the ceiling.
    3. Squeeze your glute at the top, keeping your hips level.
    4. Lower your hips with control until they nearly touch the floor.
    5. Repeat at a steady pace, keeping the extended leg still.

  • Reverse Crunches

    00:30
    1. Lie on your back with your knees bent over your hips and your arms resting at your sides.
    2. Brace your abs and keep your knees bent.
    3. Curl your hips off the floor, drawing your knees toward your chest.
    4. Pause at the top and squeeze your lower abs.
    5. Lower your hips slowly until your back returns to the floor.

  • Child's Pose

    00:45
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.