Shakira said it first — your hips do not lie…

Training for performance, general health, and even recovery can easily be disrupted by weak or unstable hips. In training itself, weak and unstable hips may cause imbalances in your movements such as a sideways tilt or even tightening up your lower back — leading to countless of possible injuries

A good way to get your hips moving efficiently is training your Anterior Pelvic Tilt (aka APT) and Posterior Pelvic Tilt (aka PPT)

APT – Anterior Pelvic Tilt

A key position to master is your hips tilting back where it rises. Think of pushing the ribs away from the hips and creating a slight arch in the lower back! Lengthening your core whilst engaging your lower back as seen below…

PPT – Posterior Pelvic Tilt

Another key position is tilting the hip under and forward. Think pulling the ribs down to the hips, getting your glutes (your bum) and your abdominals engaged! Essentially bracing your core whilst squeezing your glutes in towards you as shown below..

These two positions are essential in your physical development as the engagements help protect the lower back and stabilize it — even assisting your movements to be efficient depending on the exercise drills!

Now speaking of drills…

Plank

The Plank — a staple exercise that starts on the floor with your palms underneath the shoulders, torso, and lower body in a straight line angled towards the floor. Depending on your goals for this, a PPT is best maintained throughout the drill, unless working for hip development, you can alternate arching your back slightly (APT) and tucking your back flat to the floor (PPT).

Lacking in engagement in your hips may result in the lower back sagging towards the floor causing tension in the spine.

Squat

The Squat — squatting with a PPT can the squat as you hinge your hips (folding the hips) the lower you go as the hips can naturally tuck, but it can be detrimental. In this case, tilt the hips in APT to counter the hips moving forward and potentially the “butt wink” ( the glutes tucking excessively in the bottom of the squat). Start with legs slightly wider than hips, push hips back slightly and maintain APT as you lower down. Keep the back flat when lowering and raising back up to avoid excessive arch. A butt wink or uncontrolled descent of the bum towards the feet as you go low will be the main pitfall that can cause injury if the hips remain relaxed or disengaged.

Handstand

A straight line handstand — wrist, shoulders, hips, knees, and ankles stacked upon each other will provide the best and efficient balance. A flat or tucked lower back through your PPT will have your abdominals and glutes fired up to maintain stability and awareness in the handstands. Progress your handstands and include alternating between PPT and APT to build strong control in this skill!

Including the hip engagement will aid in straightening out your line, helping you go from a banana back into a perfectly aligned handstand!

There are a plethora of exercises that use both APT and PPT to provide the best result in your movements, so give these three exercises a go and feel the difference. A stable and efficient hip base will go a long way.

If you are keen on exploring further to “bulletproof” your hips, what better way than to give our Hip Mobility Classes a go!

Available live in sunny Bali (Check out our schedule here !)

AND online – Classes made for all levels through our online portal here!