If you have anterior pelvic tilt, with a

belly protruding forward, stop squeezing

your abs. It's only making it worse. I

want you to step yourself one foot away

from the wall and then level the pelvis,

and then push yourself against the wall.

Because your spine has the ability to

extend, flex, and rotate when it needs

to, so it can be easily touching the

wall. But, if it is stuck into the

position, and now you can slide one hand

through the gap, which means your spine

is already locked in an extended

position. By the end of this video, you

will understand three things. First, you

will learn the two main reasons behind

anterior pelvic tilt. Around 99% of

people fall into some combination of

these two patterns. Second, I will show

you three movements that address the

root causes of your anterior pelvic

tilt, rather than temporarily forcing

your pelvis into a different position.

So, when you stop training, your belly

does not immediately begin protruding

forwards again. Hey guys, this is Gabby,

founder of Body Alignment Training. Over

the past 12 years, I've worked with

Olympic gold medalists, Olympians, elite

athletes, and a thousands of everyday

athletes just like you. Here's what

surprised me. The best athletes in the

world and the people in chronic pain

often have the same underlying

structural problem. The symptoms look

different. The mechanics don't. That's

why I built BAT to fix the structure

first, so the symptoms stop coming back.

Your spine is naturally shaped like a

double S. It is designed to flex,

extend, rotate, and continuously change

shape as you move. Anterior pelvic tilt

becomes a problem when the pelvis and

the lower spine become biased towards

extension, and then lose the ability to

move out of it. You may then see the

abdomen projecting forwards, the ribs

flaring, the chest collapsing, and the

lower back becoming increasingly tight.

These are not separate problems. They

are different expressions of the same

pattern. To understand this pattern, you

need to understand three connected

factors: internal pressure, gravity, and

rotation.

First of all, let's talk about internal

pressure. Your body is a pressure right

structure. The rib cage, abdominal wall,

diaphragm, and the pelvic floor work

together to support your trunk. Think of

it like a balloon. When it's properly

pressurized, it maintains its shape

while remaining flexible. When pressure

is lost, the structure begins to

collapse.

Once your internal support is reduced,

gravity becomes harder to manage. Much

of your body mass sits in front of the

spine and over time the body often

begins to shift forward to stop you from

falling further forward, the lower back

extend the muscles grip hard. This

creates the appearance of anterior

pelvic tilt.

In the end, the rotation and

compression, but the body really shifts

forward symmetrically, right? Because of

sports, old injuries, working habits,

and daily movement patterns, most of you

also shift forward and to one side of

the body. A forward and sideways shift

creates rotation. Rotation creates

compression. For most people, anterior

pelvic tilt is a combination of pressure

loss, forward shift, and rotation. Only

the proportions vary.

Most anterior pelvic tilt advice focus

on individual muscles. Stretch the hip

flexors, and strengthening your glutes,

training your abs, tuck your pelvis

under. This message may change the

position very shortly, but forcing the

pelvis backwards is not the same as

restoring the proper alignment. You are

trying to correct one part of a longer

structure pattern, right? You are just

trying to fix the middle. The goal is to

restore internal pressure and to improve

how the body support itself against

what? Yes, gravity. So, when your trunk

is supported from within, and the feet

create better support from the ground,

the lower back no longer needs to remain

locked in extension, and the muscles

stop need to grabbing so hard, and the

spine can finally become adaptable

again. Most people spend years treating

the place that feels tight. Very few

rebuild the structure that's creating

the problem. That's why the same problem

keeps coming back. If you want to

rebuild your body from the ground up,

not just temporarily making it feel

better, our 28-day full body alignment

protocol will show you exactly how we do

it. This movement is called the chest

pelvis alignment breathing training. I

want to lie on your back. Make sure your

lower back fully attached on the floor,

and then bring your both of your feet on

the wall. Keep your hips, knees, and

ankles all in 90°. Most important thing

is keep your second toes upward point to

the

ceiling. And how to prevent your lower

body from collapsing, you can squeeze a

pillow or portable between your upper

thigh to keep them aligned. So, the key

is not to squeeze your knees way too

hard. That's going to also create in the

collapsing. Okay, just keep your second

toe, kneecap, and pelvis perfectly in

alignment, and get your spine fully rest

on the floor. If you can, if you have

way too tight lower back, what you do,

you get the folded towel and tuck it

beneath your pelvis. Voilà, that's a

perfect setup position.

Okay, let's focus on the breathing part.

First of all, look, that's our lower

ribs. We call that costal arch. So,

Leah's costal arch is slightly

protruding outward, right? So, I want

her to exhale first to bring her lower

ribs aligned with the pelvis. So,

they're like two doors closing, right?

And

getting low towards the pelvis. That's

what you should feel when you exhale.

Let's do it again. Relax and do it

again. Exhale,

feel ribs closing and down towards the

pelvis. That's the first movement we do.

And then, I want you to pinch your nose

and close your mouth, seal your mouth at

the limit of exhalation, and then I want

you to just inhale.

Look, what's happening is like her belly

sucked in. What's happening within her

body is the diaphragm and the pelvic

floor, they are both raising up. So, the

tension of them being released. Okay,

relax. Very good. Let's do it again. So,

exhale first.

Okay, when there is no air left here, I

want you to seal your mouth and pinch

your nose and inhale. So, it's going to

help you to release the tension of the

internal organs and restore the

elasticity of the twins, diaphragm and

the pelvic floor. Okay, relax.

Uh because it's demo, so the duration is

holding a bit longer because I need to

speak, but actually you can only hold

the inhalation. This actually called the

forced inhalation technique for 3

seconds. That's it. Just please, please,

please pay attention. Exhale and inhale.

Do not activate any muscles around your

neck. Should we feel like upper chest

fully relaxed? Everything happening

within your belly, nothing happening

with your upper chest and the neck,

okay? Great. Exhale first. Align the

chest with the pelvis. Pinch your nose,

seal your mouth. We're going to do

forced inhalation technique. Inhale. So,

diaphragm and pelvic floor, they'll be

raised together and they'll release the

tension. Okay, just for 3 seconds. And

when you inhale, just let it go. You

don't need to think about where the air

goes. Okay, and we can repeat that for

20 reps. When we grow older, we tend to

lean forward because the majority of our

body weight sits in front of our spine.

So, when we lean forward, look, my

tibialis anterior is inhibited. It's no

longer working. So, I want you to find a

relatively thick plate or a thick yoga

block. Stand upon it with

your both feet. Can you see?

It's activated immediately. I want you

to stand straight with your knees

slightly off the lock. Knees, toes

aligned, I want you to stack your body

weight right in the middle. Pelvis upon

your heel and the thoracic spine right

upon your pelvis. Stay in this position,

find the left-right balance,

forward-backward balance, breathe for 1

minute. Repeat twice. That's it. I want

you to put two thin plates on the floor

like this and then stand upon it. Let

the plate cut your foot into half in

this way. The edge going to help you to

bring the balance right back to the

middle in step for the leaning. That's

very important. And to prevent your

knees from collapsing, you can find

yourself a yoga block, a pillow, or a

pliable pillow here between your

mid-thigh, prevent your knee from

collapsing. And then, I want you to put

your body weight 60%, that's a lot, on

your heels, 30% on the big toe ball, and

the 10% on

the little toe ball. That's the key. I

don't want you to squat immediately. You

can shift your body weight left to

right, forward, and back to find the

perfect balance.

That's the key of the movement. And then

stabilize your heels, still 60%. Try to

lower your triple joint altogether until

the moment you feel your ankle getting

stuck. Look, this is only a quarter of

squat. I don't need you to squat down by

compensating your knee. The moment your

ankle gets stuck, stop. And then

stabilize your heels again, push the

floor away with the big toe ball. That's

how you raise yourself up. Look at my

back angle, it's maintained the same.

Slowly, slowly, slowly come up.

Okay? So, heel stabilized, flex three

pairs of joints together, maintain the

balance, do not lean forward,

do not sit backward, maintain exactly

the same balance, that's the key. And

when you

find the bottom, push the balls of feet,

stand up. Actually, that's how you score

in the real score. After you completing

the movement, I want you to stand up and

repeat the wall test. You may notice

that your lower back feels less tense

and your ribs sits more naturally over

your pelvis. These are signs that your

body is moving in the right direction.

So, what? Keep going. Hey guys, you need

to understand until your pelvic tilt is

never a pelvis problem. It is usually

part of a larger full body pattern

involving internal pressure, spinal

movement, foot support, and the way your

body manages gravity. Do not try to

force your posture into a perfect

position, it won't last. Restore the

systems that allows your body to

reorganize yourself, that's the key. So,

if you like this video, hit the like

button and share it with someone who

shares the same problem. Human before

athlete, this is Gabi, see you next

time.