Get rid of that "belly pooch" | Yoga for the anterior pelvic tilt

[@katnipeverdeen4641]

I think this sort of standing and posture starts in childhood and goes uncorrected, I've seen many children stand like that.

[@sethfeldpausch4337]

My 10yo niece stands like this and I always struggle because I wanna correct her but I also have to be gentle about it. She's not a fat kid, but her bad posture makes her look like she has a bigger belly than she does and I always tell her that it's gonna give her back problems. Hopefully we can get her lower back strengthened enough to where this becomes a non-issue.

[@imeanok3243]

It’s a sign of poverty or bad nutrition

[@nikissaltedwatermelon]

@@imeanok3243 do you mean literally or what, cause I am correcting my posture and like the person comment this, I wasn't corrected when I was young but I am working towards correcting it, but I am sure i don't have bad nutrition or am in poverty loll,

[@lifeisshort666]

​@LAA3914 haha exactly

[@azuk689]

​@@sethfeldpausch4337dont tell her about back problems she won't get it bc it's better to encourage her with something nice and exciting to stand better

[@chloehammond2836]

BEST EASY WAY TO FIX ANTERIOR PELVIC TILT: Lie down on back on ground and fill in the ground where your low back usually has a slight arch. Really use abs to push against the ground and make back flat against it. Hold with abs for five seconds and do 20 reps. Practice doing lunges and squats with flat back but tucking under your butt. This has helped me tremendously it will also help shoulders and neck over time.

[@AM.000]

My back still won't flatten. 😢

[@Sheana719LincolnFamily]

🙌really good explanation, I do what you said in bed before I sleep

[@Hermionee-Jean-Granger]

20 reps of what exactly?

[@nancyanya7626]

What if you have like ass and it’s making u hv an arch how do u push ur abs😔

[@Hermionee-Jean-Granger]

@@nancyanya7626 make your backbone touch the ground all throughout Keep your back flat your bottoms shouldn't be affecting it at all if you're laying correctly regardless of their size Do not arch, or you'll injure your tail bone

[@Apricot90]

I read somewhere that you should stand and walk with your hips forward instead of your breast area or your head! I'm 33, have scoliosis since birth and this tip was such a game changeR!! It makes it so easy to stand straight, you won't look bloated or fat and you feel empowered somehow!

[@anacorona2527]

Wow! I just tried that and what a change! Even if my butt pretty much disappears 🤭

[@NotARussianBot999]

My sister was in a beauty pageant once and they told the girls to "walk like you're pushing a shopping cart with your hip bones." ❤

[@hannahbanana687]

Hips before tits! 😂

[@89소피]

I also have scoliosis and I want to try a game changer! But I don't quite get what I should do. Can explain again pls?

[@daydreameraj9777]

I was just about to comment that I thought it’s my scoliosis that’s causing me to stand this way. I really can’t visualize how to walk with hips forward though. 😅

[@joiedelores]

I started standing like this while I was pregnant and haven't been able to stop since. Thank you for giving some helpful tips to correct this. ❤

[@hannnix4913]

Tysm for adding easier options 😭

[@ellespoonies]

Just something to add: that “belly pooch” referred to is actually your uterus sits! We tend to forget about this when working out as visibly it just looks like an extra bit of fat we can’t lose, but it’s actually anatomically very important to protect our uterus from harm and can’t really be completely removed without also removing the uterus itself. You can minimize the appearance with posture and such, but it will never be totally flat down there.

[@renatkahorna]

Thanks for saying this, girls especially tend to forget about our anatomy!

[@Katz_Pajamas]

I think what she means by belly pooch is not the normal female anatomy. It's when it is exaggerated because of incorrect posture. In other words some women might think they have beyond what is the normal look when they really don't, it's just incorrect posture and weak core.

[@senoradelvita]

Fibroids/ cysts can also cause an exaggerated pooch.

[@Dreamplandoradij]

but the video is about realy big curve there not a normal little one. Besides I know girls with completely flat belly and there are lots , it depends on how your muscles bones and layers of fat and tissues are situated not of having uterus or not. My mom dont have uterus - but she have some belly bump because of anatomy .

[@cilantroisbetterthanparsley]

​@@PostalDude97 Abdomen fat that you can't get rid off. Because it's there to protect the uterus, since it's not protected by the rib case like our other organs. Full shame.

[@mobstercrow7515]

What really helped me was watching model training videos. They stand flat against the wall with proper posture for a certain amount of time, then after that they put one foot in front of the other then switch, then you do it with a book on your head, then you do it with your arms sticking out. I also watched them do walking training with a beat in the back, you are supposed to move a certain way to the beat. I did that a few times a week for a few months and it helped me remember to use better posture, and it made me stronger. It helped a lot! I always imagine myself walking with a string on my head pulling me up, it helps align everything.

[@lorrainerae9289]

Thanks for getting me down on the floor for the 1st one, up for the 2nd and back down for the 3rd. I'm so outta shape at 56!😢 If I do this daily, it should help me build strength! Sign me up!

[@millytorres9777]

She is so knowledgeable and practical. Easy to understand. Love her❤

[@FireFairy1994]

Sometimes you just have a really bad lordosis. Doesn't matter how much you work out your core and stretch.

[@emma_luce_0623]

Pretty strong legs and I still stand like this

[@greaterthanme876]

I have hyper lordosis. I don't know whether anything can fix it.

[@abigailwilson425]

I also have lordosis in my Lumbar. Constant stretching is the only thing that helps the pain but I've been told there isn't much else that can be done 😢

[@Dreamplandoradij]

but children can correct that before 18-20 years.

[@staphers_theoneandonly3933]

I put a pillow under my knees when I’m laying down or going to sleep. It alleviates my back pain a bit and I don’t wake up with full blown lower back pain. Hope this helps! ❤️

[@aav_n]

This is very helpful! Thank you!

[@Em_Rey]

Awesome! Totally needed these exercises 😊

[@Lecintel]

That’s me, I generally have bad posture, but honestly, that part is so difficult to correct

[@bonnie1303]

I literally had to go to physical therapy to fix it 😂 crazy how HARD it is to fix those little muscles and your balance etc

[@blackeneddove]

@@bonnie1303I came to say this exact thing. I’m in physical therapy right now for my lower back and it is really helping. I have noticed I stand less with a sway back now.

[@Bert0ld0]

@@blackeneddove good to hear! My I ask which kind of exercises you focused on?

[@blackeneddove]

@@Bert0ld0 sure! Just keep in mind these exercises were prescribed to me for my condition and may not be the best for you, but you can try them. Also, Good form throughout the exercise is super important because otherwise you can injure yourself more. (Ask me how I know 😅) Ok! That being said… Usually they would have me warm up for 8 minutes on a recumbent bike. Then on to stretching. Stretches: supine hamstring stretchwith a strap (my hamstrings are *super* tight 😵‍💫) Supine piriformis stretch Child’s pose stretch (which I had to modify because it hurts my shoulders to do in the normal way) As well as these exercises: Supine Bridge Side-lying hip abduction Supine posterior pelvic tilt Clamshell Weight machine exercises: Full & single leg press Knee extension Hamstring curl Hip abduction & adduction

[@Bert0ld0]

@@blackeneddove that's gorgeous, thanks and good luck!

[@NyasNotes17]

Some people just have a curved spine. I got tested for scoliosis as a kid and the doctors thought I had it because my lower back is curved. I don’t but my spine is more curved than normal. No stretching or exercise will change it cuz I do both 5x a week. I physically cannot stand “straight”. I will say that stretching and lifting weights has helped with the back pain though.

[@Maryam07]

I really needed this I was so confused as to why I couldn’t stand straight

[@justarisaac6084]

I always look like am pregnant any help

[@didi85515]

​@@justarisaac6084hormonal disorders can cause that. Have u been checked for endometriosis or adenomyosis? I just had my uterus removed and my belly went from 9 months pregnant to flat in 3 days

[@Ksd.roo200]

Did it work?

[@janneke2315]

So from my own experience, I exactly looked like this. But eventually, the pain in my hips/lower back got so intense, I wasnt able to walk. Went to the docters, reumatologists etc etc. But now I am in therapy for how I stand and walk and we stretched my hip muscles. It helped so much. Please seek help if you experience this!

[@karlyjohnson7744]

when you do all of these things already and eat healthy and you still have a belly pooch! #livelaughlove

[@Elijah-bx9sr]

Me doing 5 min plank and 120 squats... meanwhile my belly pooch is HUGE. I guess I have to do more stuff

[@lizpimentel2566]

She's showing that the belly sticking out is a lower back and hip flexor issue due to anterior pelvic tilt or sway back. I have this issue, and I've noticed a huge improvement by focusing on core strength, hip strength, hip mobility, and glutes, just as she showed in the video. If you're doing the work correctly and still don't see improvement, then you probably never had sway back to begin with. Congratulations.

[@jitendriyaghosh1925]

​@@lizpimentel2566did your height increase?

[@lizpimentel2566]

@@jitendriyaghosh1925 I'm not sure. It might have by like a quarter inch at most. I do get a little taller when I do yoga and decompress my back, but again it's maybe by a quarter inch at most. I'm only 5' and a half inch

[@jones2277]

do you have a desk job?

[@Legallyunintelligent]

Thank you! I've tried figuring out what to do to correct my pelvic tilt and no one was able to give instructions. Videos most explained what it was but not how to fix it. Thank you again!

[@birutec8725]

Literally me. I arch my back from my childhood . Please do more exercise suggestions for this problem

[@senoradelvita]

The human spine has a natural S curve, the lower part of the S being in the hip region. The spine is not designed to be a straight line, if it were completely straight, we wouldn't be be able to twist and bend, the spine would break.

[@Партизанка88]

Wow that first pose is totally me when someone take a picture of me when I don't know 😩

[@notbeingsarcastic5947]

For many mothers it can also be abdominal wall damage that needs surgical repair. After pregnancy I had this "pooch" for few years regardless of how lean the rest of my body was. Doctor told me it's only fixable through surgery 😢

[@LusterMoonYT]

Whatever you do, please do not plank if you have APT. YOU WILL DESTROY YOUR LOWER BACK. This is because gravity will pull you into the bad position and you will end up yanking on your lower back with your tight hip flexors. DO HIP BRIDGES INSTEAD. This will force you to use you glutes and core to pull your pelvis back into a stable position, training your muscles to keep you straight

[@zeehuss7275]

thanks so much for the warning

[@notyourkennedy]

What if I do both

[@calminqsscalminqss3136]

it's cause of my scoliosis, but pilates definitely helped improve my posture!

[@Mika-kq1qd]

Thank you I have poor posture due to scoliosis.. totally going to try this hopefully it will help with my back pain!

[@danniedebe9885]

I wonder if that is part of why I always look bloated. 😭

[@TheUnplannedLove]

You’ve got a uterus just like all women… it’s okay sis, just be healthy and take care of yourself.

[@danniedebe9885]

@@TheUnplannedLove thank you so much 🥰

[@veraliberman3673]

You may also notice that bloating comes more often in certain cycle times (i saw a vid about it. I think she had bloating a week before period but not sure) and she said it's normal :)

[@danniedebe9885]

@@veraliberman3673 I get extra bloating at that time

[@Gizzy7837]

danniedebe9885: I wonder if that is part of why I always look fat.

[@ch007eh7]

Yes, I stand similarly to this because my back is formed that way. It would be torture to stand straight for the entire day. But I try everything to make it better, even though I sadly can't change the form of my bones.

[@kaziered]

I was looking for a comment like this... anatomically speaking people are born with their hips to be angled forward, centered or back. While some exercises may help a little there's not much to be done with how your predetermined genetics have your pelvis. I'm the same, with a front tilted pelvis, no exercise makes a noticeable difference

[@muningcat2561]

This was so helpful! More short vids please.

[@badyogitv]

So glad it helped! There are plenty more coming your way :)

[@Sternschnuppen85]

Thank you!!! I definitely have that anterior tilt! I appreciate your suggestions

[@kursna]

Don't forget tight calves, especially in women who wear heels often

[@joannebuttner]

Change your footwear to barefoot style shoes with a zero drop. It totally fixed my anterior pelvic tilt. I did feel pain in my knees and lower back during the first few weeks while my body adjusted to the new and improved posture.

[@IAMZARIBABI]

Thank you I have really been needing to work this area out ❤

[@IsabelGordon2]

I do ballet and in ballet they train you to tuck you but down, think if it like ziping up you front and down your back. It has really helped with plmy posture

[@SweetFernFairy]

This is ultimately, over time, terrible for your pelvic floor, despite looking “nice”

[@PerlaOC]

😮 I see it now 🥹

[@wyclefohara4169]

​@@SweetFernFairywhy ?

[@SweetFernFairy]

@@wyclefohara4169 incorrect pelvic posture over time can lead to all kinds of issues including pain (not only in the hips, but also the back, legs, knees, and feet, and even during s€x), leakage, prolapse, issues during childbirth… the list goes on. Check out Adelaide Meadow, she’s so knowledgeable!

[@secretlyintroverted7939]

​@@wyclefohara4169 it's not. Years of ballet and gymnastics. Ballet corrected the gymnastics back and is recommended by my physiotherapist as it really just restraints you to tilt your hips into a more neutral position. I have 1 child and got my pelvic floor muscles nothing wrong with them. The only think to point out is if you are hypermobileike me then you can't do this without bending knees into more of a neutral position.

[@erikmardiste]

I've got chronic back pain, do you have some basic strength exercises? Please loving your videos

[@thegrimlooper]

Thank youuu! Just got a diagnosis and ready to feel and do better

[@mrs.harris1520]

So thankful for this video. My husband has been having some pain in his thighs. Gonna show him this so he can stretch them out

[@melissa7334]

Yes! I was worried I was developing scoliosis or something! Got to work on my tummy but my whole belly always seems so rounded from right under the bust and looks out of proportion for my body. Will try these exercises!

[@d_fly]

Thank you so much!!! It really helps

[@logophile92]

I'm SICK of people asking me if I'm pregnant. This is what my problem is.

[@phantomlovebs]

I have an incredibly strong core (as quoted by my gyno and internist) and have decent quad muscles (been working out and doing yoga for over 10 years) and have had this posture since i was a kid. It's just bad posture, sure working out cam help but it isnt gonna fix the exaggerated lordotic curvature. Years of standing, sitting, and walking like that isnt gonna be fixed by a 10 min workout once a day, believe me ive tried.

[@xerrias]

Yo same.

[@edenvandeneynden9904]

Some people have a natural "swayback" (I believe it is called) where the spine naturally goes like that so no amount of strenghtening is able to change that but love the tips for the people who have a bad posture :)

[@eri-chan1943]

Yeah I've got a fat ass and nearly broke my spine (felt like) trying to flatten it once

[@edi9892]

The hip flexor stretch can easily be ruined by pushing too far forward. It has something to do with the hip tilting. You might try angling the back leg up instead. It doesn't work for me though as even a minor elevation causes nasty cramps.

[@Ivoryyシ]

I have been doing this ever since i found out because i’ve always felt insecure about everything, body, music, voice, like literally everything about me or what i do i get insecure of. I dont think that’ll ever change. My friend told me that i might hate myself, i already knew that.. i have for a long time now.😊

[@skylarmain701]

That's me😭 I stand with such a lean that it's awkward to stand straight now. I always thought I was just trying to counterbalance weight because I'm a little bottom heavy for my size and weight😅😭. If I stand straight, I feel like I'm leaning too far forward, and I'm walking weird, so I lean, sticking my tummy out and kinda keeping my butt tucked. But I'll totally try this!

[@miltionnopsis2998]

This is actually something called hyper lordosis, it can be fixed by stretching but has not really anything to do with a weak core or weak glutes, it's more like a bad habit that you got and stayed

[@RoRoMajor-Win]

Thank you so much!

[@Ryuugi17]

Maybe a detailed video of the exercises can be linked to ? I’m not very familiar with these and the short clips were too short.

[@Mothyave]

I stand like this because I do indeed have a large stomach area and it's just how I balance

[@violetmoon6233]

Thank you really needed this 🙏👸🌹🤍

[@scottishasta5838]

I had surgery on my stomach and as a result its left me with APT for years the doc said its muscular problems nothing to do with the spine. After 8 long painful years finally got a professional from Edinburgh moved my legs while touching my hips said yup APT. I'm still in pain and if this doesn't help I think I'm going to cry

[@motley100]

Or listen to your grandmother! Imagine a string from your heels to your head, pulling you straight. Chin up. Shoulders back. Stomach in. Back straight. Perfect posture all your life. It really helps, but very old fashioned, be able to climb stairs with a large book balanced on your head. Again, perfect posture every time. I learned my lessons well.

[@manaskumarrout9339]

Definitely gonna try it.. I'm skinny and it makes me look like fat..

[@txxx014]

sameee….

[@mehjabeenparveen7370]

Exactly same issue with me my belly protudes out

[@aameow1430]

Same

[@TaxingIsThieving]

Why do you have it? I have APT because I'm top heavy.

[@manaskumarrout9339]

@@TaxingIsThieving idk genetics maybe because my mom has the same condition and my dad too

[@meganboese4628]

Yay thank you! Needed this

[@chelle4356]

Wow I found out in an ultrasound my uterus was tilted. I didn't know anything could help! Thank you

[@angelenergynyc]

I needed this

[@faceweartv]

Love this!!

[@zuliekasmith9534]

Definitely struggling with this

[@dwisutanti9315]

It would be great if you make full tutorial video for this

[@Lily-Laura-Jane]

I've addressed all the things and I'm much much stronger, but this is a habit not just a muscle thing. I still stand like that and especially dance, but less than before, I reckon I can get used to stacking my spine

[@Thersyl]

I often catch myself standing like this if I have to stand in one place for a long time (on the bus etc), so I started to tuck my pelvis under my torso 😅 I'm not sure how to call it, but I clench my lower abs, back and butt so it all aligns. I have to repeat it many times as I keep relaxing back into the pelvic tilt, but my back hurts less the more I remember to do it.

[@doeeyes2]

Im the opposite i stand with my hips forward and turned out thigs and feet..... 15 years of dance, started ballet at 2 years old so i walk and stand with feet turned out.... but you'd think id have a strait back, perfect posture but NOPE... i stand slouched with hips pushing out.. 🙃

[@chemistrygeek15]

Mine is because I have scoliosis lol 😂 but any ways to improve posture do help!!!

[@da09queenb09]

Thanks for this- my knees hyperextend and I dont realize how often I am standing liked this WITH my knees locked. Im hoping this will help

[@suzanneriddiford2205]

A low back injury that occurred as a young child but was never addressed was the start of my sway back issue 😢

[@erikandchristine102]

All of us siblings are extremely flexible in our joints so exercises like this help a lot!

[@brittinaynotbrittany]

Thanks so much ! After a wreck and not being able to walk for a year all of my muscles in the lower half are out of whack !

[@Med-hr4to]

My posture is great (ex dancer) but my scoliosis and lordosis mean that it is physically impossible to get a flat back. Still good stretches to be doing though!

[@NavyaMulkalla-bt4st]

Thank you

[@staphers_theoneandonly3933]

Gah! You got me! 😆 thanks so much. This is extremely helpful as I have a big curve on my lower back to the point that I have to sleep with a pillow under my knees to not wake up with back pain. You’re the best 🤗

[@Psychedelicdoughnut]

Cries in this is how I was taught to stand as a child because of gymnastics and nothing has ever corrected it

[@xerrias]

hmm I also did gymnastics all of my being a kid..... and have atp

[@hazelmartin1161]

Lol, I have a belly no matter how I stand 😂 But I did try these exercises and they did help with my lower back and hip pain, so thanks for sharing! ❤

[@hals999]

I am so called out gonna do all these

[@KC-dm2ls]

just standing normally is working my abs wtf

[@A.777-p8m]

I didn't start standing like this until I got pregnant... Now I'm 2 year postpartum and still have this standing problem.

[@katiegilpin2774]

AAAAND.... May also be caused by multiple childbirths and a v. Prolapse or split abdominal muscle, which is not improved by exercise.

[@ev.09]

I can plank for over a minute and my glutes are not weak. I do however have a leg length difference, bad knees, a slight scoliosis and lordosis, but I highly doubt, that this will all go away just from stretching.

[@lilyvanilli5881]

I’ve had the sway back all my life but it’s got so much worse since a massive abdominal surgery 4 years ago. I know let my core weaken by overprotecting my tummy. Do you have a full video on these exercises?

[@bdj5148]

Thank you much beautiful!!!

[@themidascurse4048]

You calling me weak?....yea you right 😅

[@my-chemical-romance]

I used to try to correct my stance since it looked like that however my back started hurting a lot and eventually a doctor told me the first stance is my natural one that is the best for my body. Im in a lot less pain now that I don't try to fix it to "look better"

[@monicajienta1941]

I just know that this posture can be fixed 😢👏🏻

[@manuel6183]

The keeping the work on the glutes but don't go far down is a contradiction. If you want to focus the glutes you need to go down as low as possible or do some bridge/hip thrust exercise.

[@mcmjr405]

What if the hip flexors are tight because they are weak? Stretching them to death would make it worse, would it not? How can a person determine whether they need to be stretched or strengthened?

[@Lola_eq16]

What if I have a tilted pelvis?

[@narutogoldylocks]

Tucking my hips under is very uncomfortable 😭 walking with my hips tucked I guess you would say makes me waddle. I’m trying it right now & the way I’m walking is like a pregnant woman. Literally terrible & allows for no easy movement in the legs

[@justinekrider5803]

I wish this was my case. My spine is actually deeply curved.I've e had xrays done. My gym teacher actually almost broke my back trying to flatten it.

[@kariiii2813]

I have abs, pretty strong glutes, and im a former gymnast so pretty flexible, and I still have a constant hard belly that sticks out. I do stand like that, but even if I make an effort to make my back straight, it's still there, just a bit smaller. What do you suggest?😭

[@Alloniya]

😢same here. I see flat bellies in a gym and can’t believe this really exist

[@valentinav5275]

Similar training history and physique as you, and I was made (highly) aware of this recently as several strangers asked me if I was pregnant this week :0

[@amberleggett2525]

Hi, theres a pelvic tilt subliminal and im not even kidding it works miracles

[@josiebutler8729]

If you are a bio female, then it is most likely your uterus! It takes up space in your lower abdomen and will always be there no matter how much exercise you do and that's ok!

[@notbeingsarcastic5947]

​@josiebutler8729 yes and everyone has a different tilt and placement of their uterus so for many it shows more and others not.

[@kristyboule8768]

I feel like two pregnancies caused me to stand like this!

[@meredithslack6895]

This is what my pt is having me do exactly.

[@sparten316]

Do you have a longer video that doesn't go by so fast? I like the look of that first stretch but also can't tell what to do very well. XD

[@lamaramy4477]

thank u!!😊

[@smileyface702]

I have this. Something I was told by a physiotherapist was to push my bum/glutes out while bringing my stomach in. When I do this, I will feel my glutes and thighs start to engage. It's frustrating because standing feels like a workout when I do it properly

[@Misty-horse1410]

How many seconds and how many reps for this please?

[@Katz_Pajamas]

You absolutely should add some weight to the squats. Going against your body weight will tone you up, but adding some weight even if it's just 5 to 10 lb in each hand, will help bulk up the butt a little bit better.

[@randomchannel83838]

How do you do it … this is everything I need - you nailed it for me 😇 legend 😍🙏 thank you!

[@sarahv5869]

I used to be hunched over so I forced myself to stand up straight with my chest and butt high. The consequence: developing this other bad posture with an extreme curve in the back.

[@gretchenbond784]

I stand and sit like this. Definitely a weak core, which I'm working on

[@HellDog17]

Hey! Thanks for the video! But how long would it take until I see results?

[@abigailwilson425]

I have an exaggerated lumbar curve that ive had since I was born. It causes my lower back to be tight constantly 😢 i know i have an antiorer tilt, but I've been told there isn't much I can do...

[@lifeisway]

Thanks a lot 😊

[@cerar.4428]

Went to school for massage therapy and learned i had this issue when I told the instructors i couldn't stand for long periods (i couldn't sit during certain lessons). For so long I was told to "sit/stand straight" and i thought it meant curving my back like this lol!