Pooch Belly - Why It Happens and 3 EASY FIXES For It

[@ZacCupplesPT]

If you want to see my current updates on taking care of the pooch belly, I'd take a look at this video - kzbin.info/www/bejne/bmjVqppoi9t9aqc

[@ZacCupplesPT]

@Grant Barntsen I planned it that way ;)

[@DrOrr]

Maybe I have pooch belly cause my stomach looks flat then out of nowhere it just rounds/sticks out at the bottom while I still have a 4 pack/sometimes 6 pack on a good day

[@ZacCupplesPT]

@@DrOrr That can happen for a variety of reasons too based on bloating, hydration levels, and possibly movement

[@DrOrr]

@@ZacCupplesPT perhaps movement, it’s been like this for years, I can’t seem to figure out how to get rid of it

[@DrOrr]

@@ZacCupplesPT I’m not exactly the leanest guy I’ve seen but the fact that I can see a lot of my abs but the bottom still sticks out that way tells me there’s more potential to my physique

[@brownrespect]

I came to the comments just to see what people were saying and noticed you replied to every single person. I’ve never seen that before. Mad respect to you brother, you deserve this sub for that alone.

[@ZacCupplesPT]

I really appreciate that! happy to have you here!

[@АндрейМалышев-ц6е]

When I started doing these exercises, I won't say that everything i was doing right, but after a month my big belly almost disappeared, all my family and friends noticed it. Before that, I trained my abs to stupefaction, but there was no effect. But the funniest thing is, people pay a lot of money to the coach in gyms for years, and the belly continues to stick out))) Thank you very much, Zac!

[@ZacCupplesPT]

That is an incredible change!!! Really nice work my friend!

[@АндрейМалышев-ц6е]

@@batkorub If we talk about the weight, I almost did not lose, but the puffiness from the face, neck, abdomen became flat. I'm 41, and around 30 I felt changes in my body. So, the effect was like becoming 10 years younger again. sorry my English is not good. hope its understandable.

[@АндрейМалышев-ц6е]

@@batkorub oh I forgot to say, Zac is very good, even my mom is watching him here :-)))

[@soldmycatforheroin]

Negative IQ comment

[@thebluejay3145]

​@@soldmycatforheroin very much so.

[@Violianom]

I was struggling with this move for about 3 weeks since I found it from another video. I just kept using my abs to move my pelvis forward. Stumbled upon your video and I didn't have a ball, so I used a new roll of toilet paper and squeezed it. It took a while to kick-start my glutes, but oh my god it works so well. I'm gonna be doing this everyday! Thanks so much

[@myofasciatherapy8191]

Yes. Correct Posture makes us look healthier/younger BECAUSE we do engage all the fascial system which helps to keep it all tight - mostly also for best correct functional use! Like Organs = are PUMPS. Pumps need tensegrity😮. I have been found and experienced this the very same! I am working in the anti-aging field - and correct posture is a huge part. From Breathing to pump-action to Fluid-transportation! ZAC, thanks again for using your deep look to share !!!!!!!!!!!!!!!

[@j.o.d.i.e]

A while ago, I read about how "sucking in" to look thinner during adolescence and early adulthood could be behind the lower belly pooch I was always trying to avoid. It's definitely one of those lightbulb moments, especially once you understand the anatomical and functional relationship between the diaphragm, abs, and pelvic floor. As a massage therapist and perinatal fitness coach in training, I wanted to point out and appreciate how mindful your language and approach were and how easily digestible this video was. I'm also totally using a squish ball to talk to my clients about this, if it ever comes up! Props to having so many variations, too! Subscribed.

[@ZacCupplesPT]

Thank you so much for the kind words! I’m glad that you get it and liked the squish ball! Welcome to the fam 💪

[@ForestLittke]

Activatin your TVA muscles is an easy remedy for this. (Transverse Abdominal exercise)

[@ZacCupplesPT]

@@ForestLittke the breathing activates TVA

[@JohnSmith-yq4sr]

Not sure how sucking in would lead to that

[@wesgil0713]

@@JohnSmith-yq4sr you also didn't read about it

[@ky4you]

Thank you so much for this video Zac. I realized the reason why I've had stubborn belly fat is actually because I was taking very shallow breaths not using my diaphragm because I developed a habit very young of always sucking in my gut & as a result my lower abdomen was incredibly weak while my upper abs were 'weirdly developed'. It's very hard changing what's been essentially a lifetime behavior (breathing improperly) but hopefully these exercises & frequent 'checks' will help me correct it. Was very nice realizing it was a biomechanical issue & not just 'stubborn fat' especially considering cutting further would push me into unhealthy levels. Also noticed this was the reason for my mid-lower back pain!

[@ZacCupplesPT]

Awesome to hear this was helpful. I feel you on that sucking gut thing. Glad you are working through that!

[@ky4you]

@@Rileyed I'll give them a shot, thanks friend!

[@birgip.m.1236]

@Rizza What's a "hanging leg lift"??

[@pumpkinpeen5937]

@@birgip.m.1236 hanging from a bar and lifting your legs (while they're straight) to work lower abs

[@specialk864]

this seems fairly difficult for someone, like myself, w little to no coordination, but it makes complete sense. I’ve tried sit ups, decline situps, crunches, reverse crunches, planks, spider man planks, bridges, glute bridges, squats, lunges, russian twists, mountain climbers, high knees, state steady cardio, HIIT cardio, sprintin… nothin’s really seemed to work, or has only made a slightly minimal difference that was gone within a few hours.

[@ZacCupplesPT]

It is. It’s a bit more in tune with the body than just ripping out a bunch of ab work

[@WOOOPdoctorFROGhere]

sit ups etc aren't the way to lose belly fat. Eating properly, intermittent fasting are the very simple solution. It's amazing how so many people can live in ignorance and not educate themselves on this.

[@romannorthcut]

Bro! You're a genius. So far I have seen 2 of your videos. This and the one on Rib Flare. You are saying all the things I noticed in myself but didn't know what to do about it. Thanks so much for your content, its amazing!

[@ZacCupplesPT]

Welcome aboard! Thank you so much for the kind words!

[@Sercil00]

I've been struggling with this for the past 20 years. Out of all the places on my body, it's the one I'm most uncomfortable with. Even when I was fairly thin, it was still very pronounced. For the next 8-or-so months, I'm aiming to get the leanest I have ever been, and I'll do my best to get rid of it. If I succeed, this would be the biggest boost to my self esteem in my entire life.

[@ZacCupplesPT]

Best of luck in your journey. YOU GOT THIS!

[@roika36]

update?

[@Mouna-s9c]

Same , any update ?

[@quentincrisp6933]

Great video! Zac covers everything! I've always had a lean ripped upper & lower stomach but over the last 4 years and approaching 70 the pooch belly has surfaced. My weight & physical activity hasn't changed in 30 yrs. 6'2" 185 lbs. My upper abs are still cut but I believe the back muscles are pushing out my lower stomach which Zac points out! When my back gets tweaked from playing tennis my pooch is more evident. Maybe it's just plain age. ?? These exercises make total sense & am starting them today!

[@MatsMatsuo]

I’m 24, 9%BF, been working out for 6 years and I still have a small lower abdominal poochie. This video was very informative. I was almost considering go even lower body fat

[@RichRobinson]

Same. I’m probably about 11% atm, but I’ve been a legit 9% on several occasions and still had the pooch. I thought it was pelvic tilt but I’m not so sure how. It’s definitely not down to BF in our range.

[@MatsMatsuo]

​@@RichRobinson with these years I figured out some stuff. First, maybe you are like me, i have an 8 pack, instead of 6, my lowest part of the abdomen is always a bit proeminent compared to a 6 pack person, because of this extra 2 pack. Honestly i wish i had a 6 pack cause the fat would be more uniform towards the lower part of the abs. Second might be water retention or body fluid retention in general, i've doing hard massages on that area to spread better the body fluids around the lower part. It helps a little bit although it will not make a huge different, the lower the BF, the biggest the difference it will make it. And this video opened a little bit my eyes to structure in general, i've been doing vaccum daily to see if can push a little bit more this part of the abs backwards a bit. Hoefully all the things i'm doing will contribute for it. One thing i won't do, and I think you shouldn't either is go lower BF than 9%, this is my limit for a decent life, honestly i might go back to 10% or 11% eventually like you, but right now i can sustain it.

[@ZacCupplesPT]

Definitely worth the try

[@ZacCupplesPT]

Yeah. That’s what a lot of people miss out on!

[@ZacCupplesPT]

Gotta check ribcage on this for sure. Keep me posted!

[@Dodgerzden]

I always suspected there was something other than fat that was responsible for having a small pooch belly. Even when I was a teen, very active and very lean and the six-pack was evident, there was always a pooch if I didn't tighten my abs or suck it in. I have looking for information about this and at 63 years old, this is the first time I have ever seen it addressed. Thanks.

[@ZacCupplesPT]

You bet! It’s definitely a thing!

[@Sirajkhan789]

been going through this myself. this really widened my understanding. thanks man.

[@Neophema]

I think this is my problem. I'm slim and very fit, but my lower belly ALWAYS protrudes like a little ball, except for if I haven't eaten in day or so... which obviously isn't sustainable. I was also born with an umbilical hernia (still there) and weak pelvic floor muscles, so I guess that might have something to do with it. Very frustrating to feel muscular and fit and then to have my belly ruin my self image. I keep sucking in.

[@ZacCupplesPT]

I feel your pain. Have a lot of clients like this and that was also my issue when I was really lean. While it can’t fix the hernia, some of the movements here and in this video can help - kzbin.info/www/bejne/ZqawYol5e6epesk

[@Neophema]

@@ZacCupplesPT Thank you so much for your reply. I'll check it out! :)

[@bim_buswick]

​@@Neophema did you check any out and did they help? i have a very similar issue

[@peacefulbeast8386]

That's totally fine. We're all built a little different. Try frequent flexing of your transverse abdominus(muscle that brings in your belly button). But this dude just has excess body fat.

[@ZacCupplesPT]

@@peacefulbeast8386 for me it’s that and I deal with a fair amount of bloating on and off. I also have patients and clients who are quite then with lower body fat percentages where that’s not the only issue. There is also a movement piece

[@vika0194]

I used to have that despite being fit and working out a lot. Then I started running very seriously. 5-6 times a week and at least 40 km a week. It's gone now. Running solves it.

[@ZacCupplesPT]

That’s awesome!

[@tylertaylor-wi2dl]

Increases your abs mass and strength is why running works for it as you increase mass under your skin it gets tighter and muscles also tend to grab for fat more near them while replenishing your muscles after use

[@ivoirtex_7618]

@@tylertaylor-wi2dlthe second part unfortunately is not true target fat loss or spot reduction has been debunked, the places where your body stores fat can‘t be controlled and depends on genetics :(

[@hardlines2635]

@@ivoirtex_7618 true, I’ve been running for years, done full marathons lots of half marathons, 10k road races, still have a bit of a pot belly, if I tense then my abs show but relaxed I’m just smooth, the only time they really improved was when I did a lot of swimming, I’m talking every day, I have no trouble with any other area of my body as far as putting on muscle goes.

[@ZacCupplesPT]

@@tylertaylor-wi2dl can def help reduce fat mass, which plays a role

[@needsmoregrenadine]

Close your eyes and imagine Nicholas Cage talking....

[@done2372]

Lil bit

[@TheRubb3rbandmanx]

Nah, Owen Wilson

[@hquaze]

Video summary: Physical therapist Zach Couples explains that a pooch belly could be due to the movement component that tends to make the abdominal contents sit lower and forward, instead of just having belly fat, extra body fat, or a gut issue. Couples discusses the biomechanical reasons that drive the presence of abdominal viscera sitting down and forward and why individuals may have trouble creating resting tension in the lower abdominals in the pelvic floor. Furthermore, the video demonstrates a 3-step exercise that helps engage the lower abs and pelvic floor while avoiding activating the upper abs, which can exacerbate a pooch belly. Coach Zach from The Movement Fix shows how utilizing inversion activities can help teach your abdominal contents to move upwards, which can potentially minimize pooch belly. The video covers a series of exercises to address the pooch belly, including the Cistanelli Turtle Roll and an exercise that targets the abs, and encourages viewers to like and subscribe to his channel for more movement-related content.

[@TammeraFreno]

Brilliant! Thank you. I have been diagnosed with fibromyalgia so exercising isn't easy. But this move is great for toning and building strength. Also for helping with stress. Thank you 🎉

[@Tasmanaut]

fibromyalgia literally doesn't exist

[@kheukheu1]

Thank you so much for this . People always ask me how do you have abs and a belly and this was the problem . I have a visible 4.5 pack but the lower was always bulging

[@ZacCupplesPT]

Yep. It’s pretty common

[@BusinessWolf1]

lol same

[@ZacCupplesPT]

@@BusinessWolf1 The struggle is real!

[@Shastavalleyoutdoorsman]

Man I used to do manny pacquiao's ab workout Be at the boxing gym til 8o'clockatnight and could not get rid of that pouch.

[@durandus676]

Starved myself down to 108 5’8” in 2015 and I still had the gut and love handles. It’s where all my body fat goes

[@ZacCupplesPT]

I feel your pain

[@HeatherHolt]

Same. At my lowest weight 120 and I’m 5-10”, I still had the lower pooch and love handles from having hip dips. Then after having a kid and getting up to 170… I’m longing for the days of that tiny pooch lol I’m at 150 now so getting there. I’m just accepting it.

[@imhopelesslyaddictedtofent4266]

Lift weights

[@2fastnfurious4u]

descended rib cage -> rib flare, posterior lower rib cage compression pushing from behind, APT->COG forward - that's pretty much contributing factors

[@ZacCupplesPT]

Close. Forward and descended - rib flare Posterior compression period - apt-cog Sternal depression from proximal rectus - pooch

[@Flaschebang]

@@ZacCupplesPT hi Zac. longtime viewer and LMT here. what does "cog" stand for? I tried googling it in association with a number of things but came up empty.

[@ZacCupplesPT]

@@Flaschebang Happy to finally meet! COG = center of gravity. Average location of the weight of an object def - www.grc.nasa.gov/www/k-12/airplane/cg.html#:~:text=The%20center%20of%20gravity%20is%20the%20average%20location%20of%20the,it%20is%20free%20to%20rotate.

[@EzekielGoldbergII]

Unironically, it can be tight pants. I'm relatively lean but I switched to tighter pants in my waist area and it became more pronounced.

[@ZacCupplesPT]

That’s definitely true! Know I’ve felt that when I’ve had weight fluctuations

[@jordanhum]

hey Zac, just curious about your thoughts about applying these principles to a post-natal patient with rectus diastasis (about 3/12 post natal - so lotta of the hormonal changes affecting laxity have reversed). My thoughts are that allowing for less posterior compression above the level of the pelvis/posterior lower rib compression may help with their presentation/their guts spilling thru the abs. Going to 'give it a shot' with my patient tmrw! Thanks for all the vids!

[@ZacCupplesPT]

This definitely sounds like good reasoning. Just have to consider appropriate progression. Keep us posted!

[@PickelsMcPherson]

Omg, after my C-section no matter what I would do there was a pooch. I always said it feels as if things have been placed back together differently. I'm so doing this!!!!! Thank you for blowing my mind.

[@20939]

@@PickelsMcPherson did it work?

[@Kti432]

Hey Zac, something rather off topic you may like to weigh in on. I have been trying to elevate my diaphragm as much as possible. Party because I see some benefits in improving something I used to be bad at, partly just for fun. You have explained the carious types of exhalation q's, inverted positions and the role of gravity. What about the kind of right (or left) sidebend where the right ribs approximate the right side of the pelvis. Its reduces space on for the abdominals contents on the right, and therefore promotes right diaphragm elevation to create more space for the organs below the diaphragm? Lying on my side or side planking with the right side down would let gravity help too?

[@ZacCupplesPT]

Sidelying reduces lateral ribcage dimensions and increases AP dimensions. Sidebend could assist with this as long as you aren’t orienting the ribcage so far that you can’t restore segmental motion

[@kevinburke9940]

I lost 55 pounds 20 years ago; I have stretched skin now. I’ve tried dieting but i can’t eliminate it without surgery. I’m 6’ / 170lbs & happy.

[@ZacCupplesPT]

That’s the important thing. Impressive change!

[@DoesChaos]

I've lost nearly 80 pounds and also have loose skin Except for the happiness part 😂

[@ZacCupplesPT]

@@DoesChaos hahahah. Amazing transformation brother!

[@BM_Holdings]

Thanks for the video Zac. I appreciate that you discuss topics not many others cover. Happily subscribed!

[@WiLLiSimply]

This resonates so much. I am 43 and my gut, digestion and metabolism have been awful since an exhaustive failure push up rep I did 25 years back. Initially thought that caused an extreme spinal lordosis and the resultant digestive issues. Have been managing it with diet and exercise ever since. It has been extremely challenging when achieving better digestion can be so counterintuitive. Lying on my back after a meal and flattening my lower back actually helps with my digestion than standing. Lying on my stomach is a big no no unless a pillow is placed under it. Many exercises esp., when it involves extending the spine lordodically I have to be wary of. One e.g., is Nordic curls. Lifting and trying to put on muscles have been a huge challenge as a result. Recently, I suspected that anterior pelvic tilt as one of the correlations to my issues. Till today, I wonder what actually happened 18 years back that till today I am suffering the ill effects of.

[@ZacCupplesPT]

This makes sense. Movements where backside is more active pushes ab contents more forward. So perhaps a contributing factor to the bloat? I know sometimes if I get bloated and I do some of these moves the discomfort subsided

[@WiLLiSimply]

Hip thrusts and a more kyphotic posture work tho. I wonder if there is any permanent fix to this. All exercises seem to be temporary measures to fix the problem. It doesn't take much to trigger the issue, really I have found over the past more than 2 decades

[@ZacCupplesPT]

@@WiLLiSimply the longer lasting fix is to be able to demonstrate the positions at higher intensities and minimize things they bias the other way

[@nukepcr]

You got all that from trying to do a push up??

[@WiLLiSimply]

@@nukepcr the last rep after god knows how many dorian yates style. This happened during my growing years and i was severely undernourished too from extreme fruit dieting

[@jozakatkin]

Great vid as always! I've nailed the first lying exercise, but I cannot do the quadruped position, because I feel tension between the shoulderblades. I also have winged scapula. I do foam roller ap extension and don't feel the pain between the shoulderblades anymore during the day, but when doing quadruped position I start to feel the tension. Maybe I should protract and preess with the elbows less? Or more? I want to move on, but dunno how. I plan to book your consultation soon, hope you're still consulting clients

[@robeiur]

accept your body. this guy is bold.

[@KingHVLP1234]

Would this be a possible solution to diastasis recti? I feel like my breathing and posture has created a separation of my abdominal wall. I'm curious for solutions to bring everything back together. My upper abs are very dominant, I've been working on engaging the lower abs more. Thanks for the videos!

[@ZacCupplesPT]

These would be similar movements that I would use/have used for that

[@materpia]

Legend. This is so smart.. so much sense in one video! That's a rare thing.. thank you!

[@ZacCupplesPT]

You are too kind!

[@Ground_Zero_13]

The distribution of fat in the abdomen is determined by various factors, and exercise alone cannot change the natural pattern of fat storage.

[@ZacCupplesPT]

I agree. Hence why I mentioned the other factors in the video. Though it is a component, but not in the spot reduction of fat sense

[@marks8437]

Love your teaching techniques, I feel like your knowledge just poured into my head! Thank you so much, this is such useful information.

[@ZacCupplesPT]

So glad it was helpful! You are too kind

[@lukaterglav2806]

Hey Zack! Could you please briefly describe what the intervention would look like in the case of someone presenting with rounder (up and forward) belly? Very informative video, thank you!

[@TacticalToolbox]

I can do the tuck without engaging the abs, but when breathing I can't get the lower abs to engage, but the upper abs want to engage when breathing in.

[@ZacCupplesPT]

I would exhale at about 50% of the speed and effort. Don’t worry about getting it all out. Soft is key

[@tzuyusbunhaircarryingthein6431]

Hi, may i ask how long you should do each exercise? As in like 30 seconds or a min? And how many sets? Also, would this also help an indented abdomen?

[@ZacCupplesPT]

I usually do 3-5 rounds x 5 breaths

[@extendo8977]

@@ZacCupplesPT no offense but if this actually works why do you still have a "pooch"

[@ZacCupplesPT]

@@extendo8977 Have struggled on and off with gut issues and disordered eating. It's been a process - kzbin.info/www/bejne/kIC7eWaNYp6fipo&t

[@simonjack9699]

​​@@extendo8977you gotta understand stuff like this takes time just like when you do a diet or you do fasting or high-intensity workouts losing weight it's going to take time it's not something you can do overnight. Ex It took me three years to jump from 250 to 130 lb if weight loss was so easy society wouldn't have a obesity problem in the first place.

[@extendo8977]

@@simonjack9699 very good point

[@mikba429]

Hii Zac!! Amazing contet as always! I have a doubt related with full exhalation, I notice that I can not enage my low abs and obliques and I think that could be cause by inhability to fully exhale. When I finish each exhalation I fell still have more air to release and my low abs and obliques doesn´t activate in the end of this exhalation. Any recomendation or advice for this problem? Thank youu!!!!

[@ZacCupplesPT]

If you can't get all the air out, then you are probably using rectus to perform the exhale. You can check by touching upper abs to see how engaged they are. I would try some of the positions advocated in this post, as they use gravity to minimize the odds of them puppies kicking in. Happy breathing!

[@faith5401]

U can try exhaling out with mouth open a bit n of course make sure to relax yr whole upper body/back of head, neck, shoulders, upper, mid n lower back muscles, inorder to get the full good result of this gentle core +pelvic floor engagement works together. Hope this will helps :) God bless u ♥️✝️

[@birgip.m.1236]

Try yoga breathwork...prana yama... like "breath of fire" / kripalubhatti It's like blowing out a candle super fast reps for a minute. Focus on your lower belly pushing the air out with quick force.

[@overkillblackjack2910]

Excessive cortisol ('stress belly') is also a cause I believe. Ashwagandha may help.

[@ZacCupplesPT]

I could see that. Likely increases bloating

[@TheMpamMpam]

Very interesting, thanks. Would the vacuum exercise also work for this?

[@ZacCupplesPT]

Haven’t tried it much. Unsure what it would do to ribcage

[@Kaiylre]

Have you looked into postural restoration? The stuff you do is really adjacent to it! I've found so much success with issues such as these from it

[@ZacCupplesPT]

Had taken a lot of their courses back in the day

[@lifeisalie8922]

Im proper upper ab dominant. Always thought I needed to lower my fat levels. Cheers for this🎉👊🏿

[@Humanelikeyou]

Great video,thanks! I have had a abdominal hysterectomy since then i have "a pouch" Are these exercise safe to do it has been one year ago.

[@SeanCC1234]

Hi, very insightful video. Thank you for it! I'd say I am more similar to what you describe from 5:12 onwards. I have a wider ribcage and a rounder belly. Could you also explain what the proper intervention is in this case? Appreciate it!

[@ZacCupplesPT]

I would look into this video - kzbin.info/www/bejne/jZOUn35rpp6nfpo

[@thatname4451]

I'm literally 9.4% body fat, and it felt pretty weird to have that even though everything else is skinny. I'll try your exercises and see how it goes 🤔🤔 Is there any evidence that can prove this? Like, more studies? Or books that talk about this?

[@ZacCupplesPT]

Yeah. It’s an overlooked factor. I’d Check out this study - pubmed.ncbi.nlm.nih.gov/19997721/

[@RaZziaN1]

@@ZacCupplesPT But this study is about totally different thing..

[@MotoM0nk]

If possinle to cut the chase and make videos straight to the point, that would be great. Im finding jyself just skipping a lot of fluff to get to the points - which musckes and how to fix

[@ZacCupplesPT]

Thank you for the feedback. You might like this version of this vid. Only 7 min long and more up to date - kzbin.info/www/bejne/bmjVqppoi9t9aqc

[@valo9678]

Hey Zac, great video. I was wondering if the pooch belly could contribute to pelvic floor dysfunction? Since you said the TVA and pelvic floor contract and connect together. A follow up to that is could a pooch belly be considered diastasis recti? Currently suffering from PFD and I know my core is an issue hopefully these exercises help.

[@ZacCupplesPT]

Unsure of causal links, but some pelvic floor research I’ve read has mentioned this strategy occurring

[@eldergodlive]

Hello ! Great video. How did you fix your gut dysbiosis? I'm looking for ways to dealwith mine. Thanks in advance.

[@ZacCupplesPT]

I worked with a functional med practitioner and nutrition coach. But biggest relief was moving to Vegas and dealing with some stressful situations

[@eldergodlive]

@@ZacCupplesPT did you not take anything for it? Medication or such? Or did you do some type of exercise ? A type of diet?

[@ZacCupplesPT]

@@eldergodlive No meds. Some different supplements. Did some low FODMAP to decrease symptoms. Full story here - kzbin.info/www/bejne/kIC7eWaNYp6fipo&

[@lollsazz]

I've heard about this a lot for the past 3 years or so. There are mamy people explaining this in many diffetent ways, but it's NEVER copy-and-paste speach, whixh tends to mean that this is indeed correct information, which is well docymented, and people understand it and can put it into their own words :) Very useful stuff for after pregnancy!

[@ZacCupplesPT]

Thank you for the kind words. Glad this was helpful!

[@ElKennyBagnis]

No wonder, I’ve gotten to pretty low body fat, to the point where I’ve lost a lot of muscle after cutting for months but still had that

[@smokeyarmstrong8292]

Thanks Zac, really hope this helps. Question: Thoughts about continuing regular abdominal exercises while working on the 'pooch' program? Thanks!

[@ZacCupplesPT]

They can work as long as you aren’t overflexing the back and making the pooch happen. Just monitor what your abs are doing

[@guidopiccininni2051]

There are some exercises that you could suggest? Just to make sure that im not doing anything counterproductive

[@smokeyarmstrong8292]

@guidopiccininni2051 This is better answered by Zac, but to throw in some thoughts...I've been doing more hanging/decline bench leg raises. Exercises such as traditional crunches that target the upper abs seem to exacerbate the problem.

[@guidopiccininni2051]

Thank you for sharing your thoughts. I was already working on hanging exercises and static holds positions such as L-sit or anything else that doesnt requires arching the back. I've seen results in a Little time so i think It Is the way to improve. Have a nice journey

[@KaydenFox]

When you say pressure on the heels, could you clarify in which direction? You can put pressure on them by engaging the quads to push up or the hamstrings to pull down. Since the goal is pulling the bottom of the pelvis up, I assume it's the hamstrings. Personally, I find it much easier to understand the biomechanics when told which muscle is being targeted in which axis vs ambiguous queues like pressure on heels.

[@ZacCupplesPT]

I would think about it more so as subtle pushing. Pending how you push, could get either muscle.‘it’s not a heel dig

[@cyram2018]

Hi. When you were mentioning the upside down portion, would an inversion table work? If so what would you recommend in terms of progression and position i.e. Back on table or stomach on Table

[@jasonrandall5148]

I noticed this with narrow build people that are skinny have little pooch belly when they relax.

[@aileenramos3057]

Excellent content!!

[@ZacCupplesPT]

Glad you enjoyed it

[@MI-mx3rh]

The last one with the yoga block do I tuck in my pelvis? I have this issue plus some chest/ribs flare when I lock my lats or move my arms up

[@ZacCupplesPT]

I coach tucking less

[@williamb19]

Zac, how did you deal with bloating etc. that you mentioned in the before/after photos?

[@ZacCupplesPT]

A few things. Worked with a functional medicine person, nutrition coach, then just handled some bigger stressors in my life. Moving to Vegas actually cleared up a lot because I was living out of a suitcase before

[@planetphatness]

Diet

[@ZacCupplesPT]

@@planetphatness that can help and is critical

[@lorenceurge5391]

what about when i had surgical history in my abdomen that makes it have a pouch belly? am i cooked?😔

[@dirty_sprite09]

Can I do these exercises while I do uppar ab exercises? If yes, should I do them before or after?

[@evanreese457]

How long does it normally take to start seeing results from the exercise?

[@krejziks3398]

I just did stomach vacuums like Arnold and it did it for me.

[@sam-fj1un]

Hey could u please eloberate ,i am 50 kg dont wanna loose much weight but i have devoloped bwlly of 80 cm ,i wanna know how did it work 4 u😭

[@janenuss6]

How do you know if this is the problem or if it’s just extra fat in the lower belly?

[@TTTTyme]

Question: In theory, couldn’t getting to a low enough body fat solve it as well? (Sustainability aside) I ask because I’m at 10% body fat with a little annoying pooch remaining at 35 and it’s shrinking over time but I have had hernia surgery in the past.

[@ZacCupplesPT]

If the reason for the pooch is fat then yes. If it’s more of a postural thing, then no. Had a lot of lean guys who have this and movement was the bigger issue. The tough thing is each has many factors, just want to build awareness that movement is also a factor

[@TTTTyme]

@@ZacCupplesPT - Yeah, that absolutely makes sense. It’s complicated. Thanks for the answer. I’m just going to keep chipping away to see if it eventually goes away; while adopting some of your recommendations as well. At the very least, I have a “why” if it doesn’t. Appreciate the content!

[@ugandaboi]

Qn: when breathing are you aiming to breathe in using your diaphragm? Or is it “chest breathing”? Diaphragm breathing kinda pushes the belly out again and I’m not sure if that’s the intended way to do it?

[@damacx]

Thanks for this video! I will try out these exercises. If I understood correctly, it seems to me the main culprit of a lower belly pouch is weak lower abs and weak glutes.

[@ZacCupplesPT]

It’s not a weakness issue per se. The shape our bodies assume can increase muscle activity higher up and reduce it lower. So you just have to create the shift the other way

[@Zappacuda]

Any one able to link me to the interventions for the other type of 'belly' mentioned at 5:40?

[@ZacCupplesPT]

Check this - kzbin.info/www/bejne/jZOUn35rpp6nfpo

[@maranatha4492]

I've lost weight (53, 6'1" & was 274, now @ 237, goal is 215) and have a "pooch" on my front lower right side. Is there anything besides surgery I can do to make the right look like the left? Do a 16 hour fast daily (sometimes 18), no carbs also. Can you target exercise/spot reduce? I always thought it wasnt possible? Thanks, just discovered your channel.

[@nickolasjasper]

Do you hold virtual consultations?

[@RavbarRehabGym]

Can you please clarifiy this to me Zac? :) if there is a pooch belly and a down pump handle in what orientation is the rectus usually? I would think concentric since the pump handle is down, but there is a pooch belly which seems to be visually more eccentric... Could there be one part of the rectus (more under sternum) which is concetric and lower down on the pooch there is more eccentric bias?and how about the other abs (obliques, Tva)? Is the whole ab wall following the same orientation or just the rectus? Thank you 🙏

[@ZacCupplesPT]

Yep! So you are likely concentric upper and eccentric lower here. EO would likely be concentric bc of lateral ribcage compresssion, IO and TA eccentric

[@DmitryKaminski]

Could compression bandages for abdominal area be useful to fix this condition?

[@ZacCupplesPT]

You still want the guts to move…though it’s not something I’ve experimented with

[@thelastdays339]

Hi man! I realized that my ribcage is stiff and when i m trying to do chest breathing the airflow is going into the belly. ( i have anterior pelvic tilt btw). Thank you!

[@elleryprescott]

How many times do you need to do it each day and how quickly will you start to see results?

[@MaxJansen-kw6qs]

Does the latter matter?

[@narayanvip]

How many days we have to do to see results I got because of ab and hyper extension exercises

[@XeLLKiller]

would you recommend pike push ups for that?

[@nailahbellinger3302]

Bravo Bravo. Thanks for the articulate details to working effectively

[@ZacCupplesPT]

You are so welcome!

[@sorinoliniuc7023]

So, doing a handstand can help with this?

[@trademindshub1]

How many sets and reps you do these exercises for ? Any minimum timeframe ?

[@pinkithecat9101]

Thank you mr.Sins , you are legend ❤

[@ZacCupplesPT]

Hahahah much appreciated

[@trippinpizza6436]

so the handstand is basically the final level of these exercise?

[@hirenpandya6249]

Hi Zac, I have been working out since last 3 years. I have very good chest, shoulder, back and visible upper abs, but struggling with lower abs. I have uneven lower belly. And especially my right side lower belly looks bigger than left side lower belly. I have tried many different abs exercises, but nothing works. How should I fix the uneven lower belly? Your help will be appreciated.

[@ZacCupplesPT]

Doing some of the moves with an elevation on one side may help. Elevate the arm/leg on the more forward side of the belly to start

[@RaZziaN1]

that's genetic for most people, high change its unfixable

[@Chris_73618]

Ur not as lean as u think you are, gotta push even further in ur diet/calorie deficit and exercise if not just give up the choice is yours.

[@TheCrapOnYourStrapOn]

I started watching this sober but the weed is really making this difficult. I swear he looked right into my soul and said “homey don’t play that”. Subbed for sober me to watch tomorrow

[@ZacCupplesPT]

Hahahaah hilarious. Chances are I did say that 😉

[@ZacCupplesPT]

Lol hilarious

[@TheCrapOnYourStrapOn]

@@ZacCupplesPT I completely forgot about this but it really was in the video. I was wrong about you looking into my soul though. High me forgot that sober me sold his soul years ago to get rid of his pooch belly.

[@saasaa7626]

Hi i just have a question i am 74 kg and high of 182cm and my abdomen muscle is really high like someone fat and it is not all fat it's my muscle is tere is anyway to fix it?

[@mirror_1689]

will these advices work for people with pot belly (not like a little pooch but a big bulge) too?

[@ZacCupplesPT]

They may, but there is likely a better alternative based on pelvic floor muscle activity. I’ll have to do a video on this

[@Κάρστεν]

@@ZacCupplesPT yes! Please do a similar video on the big-pot-belly too. I am certain that there are peeps out there looking for explication on their beer-belly. Thanks Big-Z. ❤️

[@ZacCupplesPT]

@@Κάρστεν just recorded some stuff today :) Stay tuned

[@ProDude04]

Hi Zac I am slim but my lower belly ALWAYS protrudes . I have not felt hungry at all for the past 4 years. I just eat my meals based on time. I tried to consult many doctors but there was no result. Does the belly pooch be the reason for this? Please reply

[@ZacCupplesPT]

I don’t know if it contributes to the lack of hunger, but can be a contributing factor to the appearance

[@oldskool1977]

Why is it called dog gut?

[@SlimSigtrig]

Please Zak explain I felt this in myglutes and hamstrings not abs is that ok

[@matthewsdicksons5110]

I also had this similar type of issue and chronic lower stomatch pain, until i found out that my guts was actually filled with intestinal parasites. I took a medicine and went to toilet i felt bowel movement and poop around 5,9 foot tapeworm off inside of me and other shitheads. Instantly felt huge effect of relief and i also had sixpack. If you have this gut go get yourself checked especially if you feel movement in there.

[@ZacCupplesPT]

That stuff is real for sure and I completely agree! The belly appearance can be due to a lot of factors

[@olafbuu]

this video is gold!

[@ZacCupplesPT]

Thank you so much!

[@wholearmor]

"Heloooooooooooooooo everybody!" - Dean Martin. 😂 I lost 64 pounds about 6 years ago, and I STILL have a pooch belly. ARRGH!! Thanks for this video. I watched another of yours on pooch belly as well. I'm going to give these exercises a try.

[@ZacCupplesPT]

Hahahaba he said that? Love Dean. Impressive transformation bTW. I hope the exercises work well for you!

[@wholearmor]

@@ZacCupplesPT Dean's the GOAT in my opinion. I tried the one from a different video of yours where you placed your knees wide on the floor with feet together and elbows on the floor (how I chose to do it) leaning forward and breathing in through the nose, then pushing down while slowly breathing out. That one feels effective to me, so I'll keep going with it 5 reps twice per day. See? I paid attention to your every detail. 😊

[@ZacCupplesPT]

@@wholearmor it’s people like you who get the most out of this stuff #details Agreed. Liked him better than Frank

[@CDeeez94]

Thank you for this.

[@ZacCupplesPT]

My pleasure!

[@TopsMiah]

I have this issue for years can’t get rid of that pooch. I will try and work hard and get back to give more feedback.

[@ZacCupplesPT]

Keep us posted!

[@myfreespirit67]

Awesome instructor ❤❤❤

[@kha0s616]

Since you've mentioned Lady Gaga, now I see why she didn't released "Fashion (demo)" back in the day. Body dysmorphia is real guys

[@ZacCupplesPT]

As someone who has dealt with it, personally< i definitely agree.

[@enriquegallardo]

Your content has so much value! Would you please make a video about the best exercises to strengthen bones to overcome osteoporosis? God bless you!

[@ZacCupplesPT]

Glad you liked it! Definitely something I can think about

[@anybody6724]

Vitamin D³ plus the cofactors

[@SS-yq9ku]

Can you do one for the opposite problem? High sitting belly??😅🙏

[@ZacCupplesPT]

Boom - kzbin.info/www/bejne/jZOUn35rpp6nfpo&t

[@anthonykurris321]

Would it be good to breath out like this always? In your breathing video you recommend this for movement only? So not in general life? So in movement dropping the lower abs during exhale and holding a bit tension in lower abs during next inhale? And in general life not dropping lower abs? Or dropping them the same but letting them lift again during inhale? Bit confused here. Thanks for all the info btw!

[@ZacCupplesPT]

Typically no. Breathing is a pretty passive strategy throughout daily life. It more often than not should be quiet and through the nose. You modulate breathing with different strategies like this one when the goal is different. I did a video outlining this here you might find interesting - kzbin.info/www/bejne/boPMlntpocqUeLs

[@specialone6731]

Would foam rolling the lats and lower back help with this also?

[@ZacCupplesPT]

Possibly

[@chrism1555]

any stretching muscles? hip flex/quads? or any release pelvic floor muscles if they are tight and dont move well? to compliment your exercises

[@ZacCupplesPT]

I don’t really use much stretching. Could use foam rolling on glutes to help them chill

[@dom85ross]

Hi sorry if this is obvious, is it better doing just the breathing routine, or the pushing of the hips up

[@ZacCupplesPT]

Ideally both. But breathing routine impactful for reducing the superficial ab activity

[@dom85ross]

@@ZacCupplesPT thankyou

[@flochfitness]

Turtle belly is a biomechanics issue! Awesome work Zac!!!!

[@ZacCupplesPT]

Yessir indeed! Glad you dig it my bald brother!