Simple exercises that help flatten that stubborn stomach.
When you look in the mirror from a side angle, do you notice a large curvature in your spine? Are you committed to your diet, doing the work at the gym, but frustrated with your belly results? Keep reading!
You may be one of many people who suffer from poor posture and an anterior rotated pelvis. This is a common issue that is caused by tight hip flexors, dominant quad muscles/lower back and weak hamstrings/glutes/abs.
Here are some tips to correct your posture and keep your stomach from sticking out:
1. Stretch your tight quads, hip flexors and psoas with a couple simple moves. Keep your head over your hip, lean forward feeling a stretch in your hip flexor. Hold the movement for 2-3 sets of 20-30 seconds per side.
Keep your front leg at 90 degrees bringing your opposite hand beside your ankle with the other reaching up to the ceiling. Hold the movement for 2-3 sets of 20-30 seconds per side.
Draw your heal to your glutes and use your hand to pull into the stretch. Hold the movement for 2-3 sets of 20-30 seconds per side.
2. Strengthen your glutes, abs and hamstrings with these moves.
Draw up bent legs, allow your hips to rotate forward or to the ceiling leaving a little space between your lower back and the floor Take a deep breath and as you exhale, draw your hips and ribs toward each other pushing your belly button down to the floor and engaging your glutes. Inhale back to neutral. Repeat this movement for 3 sets of 10-15 reps.
Begin with your legs bent and your hips/glutes on the floor. Drive your hips up to the ceiling, engaging your glutes and bracing your core, hold for a three count, then lower your hips to the floor. Repeat this movement for 3 sets of 10-15 reps.
Draw up bent knee perpendicular to the floor. Maintain your legs at 90 degrees and keep your lower back press to the floor. Keep your core engaged and lower back in contact with the floor, slowly lower your legs until your heels contact the floor or your lower back is no longer in contact with the floor. Repeat this movement for 3 sets of 10-15 reps.
Either from a straight or bent arm position, hold your body off the floor and in straight alignment. The key to a proper plank position is keeping your glutes engaged which will keep you hips in the appropriate position throughout the exercise. Hold this movement for 3 sets of 30-60 seconds.
3. Mindfulness is one of the best tools. Be aware of your posture when performing exercises at the gym or standing. Keep a little flexion in your knees, keep your core tight and braced, and your butt squeezed. Seems simple but it works.
In addition to flattening the rounded belly look, better posture will help alleviate low back pain and reduce your risk of lower back injury.
You’re doing the work. Stand tall and proud, and let the world see it!
If you need a more customized workout, someone to walk you through it, keep you accountable, and push you to your fullest potential, complete the quick form and I’ll reach out to you to discuss your personalized plan!
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