How To Fix Anterior Pelvic Tilt – 3 Tips For Better Posture & Better Abs — With Thomas DeLauer
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What’s up, guys? Thomas DeLaurer here to talk about one of the reasons why you may be experiencing weak abs, your lower back curving, and every time you squat you feel it in your lower back instead of your legs like you should… It’s called anterior pelvic tilt.
This is when your pelvis is tilted forward from being in the same position for too long, like when you sit at the office at your desk for hours at a time or even standing and being on your feet for hours at a time. It causes you to strain and constantly engage you hip flexors instead of your core and abdominal muscles, resulting in weak glutes and hamstrings.
Stretching isn’t going to cut it when it comes to fixing the problem, and there is no amount of crunches you can do to make it better, so instead today I’m going to show you 3 simple exercises you can do to help. Before we get into those, make sure to follow these 3 tips you can start doing right now:
Tip #1: Get your torso out of extension. This means stop walking so top heavy, almost like you have your lats engaged all the time and ribs up – it’s actually bad for you. So, focus on NOT elevating your ribs up when you breathe, while still keeping your chest up and shoulders back. Practice this by placing your hand on your abs take a sharp breath out – this engages your pelvis properly and relieves pressure off your back.
Tip #2: Breathing from your diaphragm. Diaphragmatic breathing focuses again on not elevating your ribs when breathing. Practice this by placing one hand on your chest and the other on your abs, then take breaths in and out while focusing on the chest staying in place but your stomach expanding and contracting.
Tip #3: Nutrition. Make sure to eat enough magnesium, so calcium doesn’t travel to the wrong places and causes joint problems and issues. If this happens, calcification can occur and cause your back to solidify in an unhealthy position.
Ok, so let’s get started with the workouts, guys:
6:02 – #1 Plank Walk-Ups – Get in a plank position with elbow and forearms contacting the ground, on your toes and a flat back and hips not sagging or butt up. Exhale and make sure your core is engaged, then begin by transferring from your forearms up to your hands, then back down.
6:40 – #2 Simple Push-Throughs – Start on your back in a sit-up position, legs at a little wider than shoulder’s width apart and back flat on the ground. Engage the by clenching your glutes, which will cause your butt to slightly prop up. With hands overlapping and flat, sit up and push through the space between your legs. Make sure to engage the hips, so the lower back doesn’t arch.
7:35 – #3 Glute/Hamstring Bridge – While on your back, get in a sit-up position with feet flat on the floor at hip width and legs bent at the knee. Now, prop the upper body up by only having the upper back intact the floor, creating a flat plank position from the knees to your shoulders. Hold this position for 30-45 seconds. You can also include lowering and thrusting up your hips up to help engage the gluten while also strengthening and lengthening the hip flexors.
You can incorporate these 3 movements in a short 1-round circuit every few hours throughout the day to really get your ab strength back and alleviate pressure on your lower back, and get the full range of motion on your squats and other core and compound muscle movements.
Are you struggling with mobility in other parts of your body? Do you find yourself being sorer in one area of the body when you work another? What else do you need to make sure you have great looking and strong abs? Let us know in the comments below.
Thanks for watching, everybody, and don’t forget – like, share, and subscribe to Six Pack Shortcuts.
See You Next Time,
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P.S. If you feel a whole lot better after trying my exercises and know someone who could use the tips, like and share the video here: