• Tracy Rodriguez

How Your Pelvic Tilt is Preventing Abdominal Toning

Have you ever noticed your belly bulging out, even when you're at your fittest? Do you have a somewhat pronounced arch in your low back where most people seem to be neutral? Well then you probably have an Anterior Pelvic Tilt.

Feel concerned? You shouldn't. Worried you'll have this for eternity? Don't fret. ATP is a muscular and functional based problem and is very fixable.

Why do I have ATP?

It's simple, really. Certain muscles don't function properly, other muscles come in to compensate for them.

When your inner abdominal muscle (transverse abdominis) becomes lengthened and underactive, hip flexors then try to take over and become tightened and overactive. This pulls at your pelvis, tipping it forward. Your back joins in, gets tight and it becomes a party. This couples with underactive glutes and the abdomen is lengthened and bolsters out. Back issues are also often caused by this imbalance.

You could do a MILLION CRUNCHES and never see them tone. Do you hear me? A million. Unless you correct this pelvic tilt, you will most likely not see the results you are wanting.

How do I fix it?

This is my favorite part: telling you that it is fixable and very doable! All it takes is 5 minutes a day to fix your Anterior Pelvic Tilt. You'll need to commit a minimum of 3 months, doing your 5 minute routine once a day (I prefer the morning) at least 3 days a week. Then you'll start seeing a big difference!

The routine

Here's your 5 minute daily routine to fix your ATP:

1. Hip Bridges - 2 X 10 (push through heels and focus on glute activation.)

2. Bear Plank - 2 X 30 seconds (draw in your abdomen towards your spine)

3. Standing pelvic tilts - 2 X 10 (using your abs and glutes to bring pelvis where it should be, then relax)

4. Hip flexor stretch - 30 seconds on each side

5. Quad (rectus femoris) stretch - 30 seconds on each side

Let me know your results!

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