Correcting Anterior Pelvic Tilt

Sitting down behind a desk all day causes the hip flexors to tighten and shorten, and the glutes and hamstrings to become too loose (weak). These imbalances cause the pelvis to tilt forward - the belly will stick out and a sway back results. In turn, the abdominals become too loose and the lower back muscles become too tight. This is the source of my own back and hip pain and I am trying to develop a brief, regular routine that will correct this.

Essentially, I need to do two things:

1. Strengthen/tighten the loose muscles - hamstrings, deeper abdominals and glutes
2. Stretch the tight/shortened muscles - spinal erectors and hip flexors

Doing these things regularly will retrain my pelvis to be tilted correctly. 

Additionally: Consider foam rolling the hip flexors, quads and tensor fasciae (outside the hip flexors). 

Strengthening/correcting exercises:

• Glute Bridge (glutes/hamstrings) - create a neutral spine first, by tucking the tummy and pressing the back against the floor. Only come up as far as you can maintain the neutral spine. Watch. Combine with:
• Supine posterior pelvic tilt
• Planks (abdominals) - tilt your pelvis into the correct position before coming into the plank. You want to train your muscle memory to the correct form, not the current, incorrect one.
• Donkey Leg Lifts (glutes/hamstrings) <- just added
  
• Leg Strengthening Cardio Routine (glutes/hamstrings) 

I did about half a dozen each of glute bridges (with pelvic tilts) and planks. Just holding them until it burned a bit, then resting in between. I then did the cardio workout as 2 rounds of 25 sec/15 sec intervals instead of following his counts.

Stretches:

• Cat/cow yoga pose (lower back)
• Low Lunge Stretch (hip flexors) -excellent yoga hip opening sequence here
• Forward Fold yoga pose (lower back)
• Thread the needle yoga pose (hip flexors)

Half a dozen cat/cow sequences and then I did the yoga routine at youtube. I followed that with a long forward fold and a thread the needle stretch on each side.

The strength/stretching portion took about 35 minutes. I then foam rolled for 10-15 minutes, focusing on hip flexors/thighs and lower back/piriformis.