Pilates for Anterior Pelvic Tilt (50 Min Class)
ฝัง
- เผยแพร่เมื่อ 3 ธ.ค. 2022
- This Pilates mat class was sequenced with anterior pelvic tilt in mind. But if you don't tend to live in an anterior pelvic tilt, this is still a great class! An anterior pelvic tilt is characterized by an excessive lower back arch, shortened hip flexors and spinal erectors, and lengthened abdominals, glutes, and hamstrings. So we'll address these postural imbalances throughout the Pilates flow.
Watch a 60-sec preview of class: • Pilates Mat for Anteri...
Our warm up focuses on mobilizing the lower back into flexion. We move into our core section which is done in an imprint position, lengthening the paraspinals so we can more effectively target the abs. We then move into some bridge work focused on firing up the hamstrings. Our side body series shows the hip joint a lot of love. We finish class prone working on getting the glutes to fire before the hamstrings while maintaining a neutral pelvis.
EQUIPMENT NEEDED:
-Dish towel (you may or may not need this as a pad)
If you're used to taking Classical Pilates classes, this will be a smidge different. I'm trained through STOTT, which is a contemporary, anatomy-driven approach - and then I put my own flair on top of that. :)
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So so helpful! I would love more of these APT focused Pilates workouts! Thank you!
This is gold.
🤗🤗
On point with calling out the shoulders! Great class. Thank you. Have a great day.
So glad you enjoyed class!
Thanks again, been doing this weekly and applying the imprint principles to other core work.
So glad it's helpful! Thanks for the support! ❤️
Wow! I can't wait to do this (after my work) Thank you!
You’re welcome - enjoy!
I love your pilates classes. They are the best.
So glad - I love teaching them!
Thanks so much! ❤
Thanks for the support! ❤️
Amazing! You are providing something no one else is :)
Glad you found class helpful!
Life saver! Just discovered your classes and will do much more. Love the cues. My back finally has some relief! 🎉
Music to my ears! So glad class was helpful! ❤️
This is amazing. Can't wait to do it again. Thank you, Nicole.
Squeaky is so adorable ❤
So glad you enjoyed class! I couldn’t handle Squeaky perched on his favorite pillow-too cute! ☺️
Wow this is exactly the issue I’ve been needing to work on 🤩
Will do this in the morning, thank you ❣️
Enjoy class! 🤗
Loved this class. I appreciate all the cues and instruction! Subscribing!
So glad you enjoyed class and the cues were helpful!
This was great! I really love the educational information! It makes me more aware of what I am doing and so much more efficient. Thanks so much. I am very grateful for your knowledge and skills in bringing it across. ❤
Thank you for putting this viseo up. I normally like a class with minimal cue but this was so perfect - a practical, helpful and targetted class with necessary instructions! I enjoyed your class thoroughly, and did twice in a week (needed a few days to recover lol, but i feel the difference already). I haven't checked other (your) videos yet but will stick to this until I'm called to look for something else for anterior tilt! Much love 🌴
Music to my ears! So glad class was helpful ❤️
Thanks! This class was EXACTLY what I needed to counter a couple weeks of low back pain. Adding this to my weekly routine.
So happy to hear this!! ❤️
Great class, thank you ❤. Aiming to do it regularly 😍
Glad you enjoyed class!
It was interesting, more physical therapy :). I felt that I still need a workout. Cheers.
This was such an essential workout for me! I really felt the difference in my back. Thank you ❤
Music to my ears! So glad!
Nicole this is a really helpful class and when you have an anterior pelvic tilt - tough! I am learning so much about Pilates from you and your excellent cueing is so valuable to me. Thank you!
Music to my ears!! You're so welcome 🙌🏼
such a good class!
👊🏼❤️
What a wonderful class! I have anterior pelvic tilt, and I found all of the cues and modifications helpful. I’ve learned a lot about where I can improve engagement of the abs and glutes so the lower back doesn’t compensate for them as much.
I’’m definitely coming back to this regularly! Thank you Nicole!
Makes me so happy to hear-glad class was helpful!!
As an anterior tilt pelvic person for life, this class is more than welcome. I like Nicole’s instructions, which are clear and easy to follow.
The movements are simple but my lower abs and upper abs are so sore as if they are dead anyway after abs section. 😅
Then my hamstring, glutes Maximus and side glutes are all dead after zig zag CAR part and side lying part.
Thanks for the class Nicole, it’s really helpful. I’ll revisit it on a regular basis as my personal physical therapy. ❤
So happy class was helpful! If we spend most of our life in an anterior pelvic tilt, sometimes just simply maintaining an imprint position can be enough to really connect to our core - so glad you felt that!
I liked this a lot - although that hip work side-lying was KILLER!
Very challenging side series!
Doing this will correct the anterior pelvic tilt?
I’m not that familiar with how to correct it, mine is very bad paired with DR
For the 90 90 hip excercises I can't move my legs in any direction and I feel like no matter what my low back is stuck in a flexed position... Should I maybe try an in-person class? I think my form must be super off. Thank you for posting though!
If you're tight through the hips, this position can be tough! Try elevating one hip on a pillow or soft yoga block and see if that helps (you'd put the block under the hip of the leg that's in front)
What kind o mic do you use? It worked quite well for not being right nearby!
This mic: amzn.to/3QEbEAU Does the job, but I want to switch to something cordless soon
@@nicolepearcemovement Thank you! I don't currently use a mic for my own videos - I use an app to boost sound after filming. Might like to move to an inexpensive mic in the future though.
when we are doing the exercise at 13:01 I made sure I am not lifting off the ground but it still hurt my lower back..what should i do
Instead of holding with one leg out straight, hold with both knees bent and see if you're able to keep it out of the lower back then