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From my understanding of all the research I've done around fasting,a lot of the "pooch belly" can be blamed on excess visceral fat around the organs. This is usually due to a diet that's too high in sugar/ carbs. This excess fat around the organs causes your midsection to protrude more than normal and is also very unhealthy if left unchecked
I appreciate your content so much. Like you I graduated from a conservatory and have been inhibited in playing and making music(or doing anything really) due to chronic pain and health issues that regular exercise won't fix. Getting a hold of everything I can about PRI, most of it seems incredibly overwhelming and it's quick to get the impression that whatever problem I might have I need a PRI therapist's eyes on it, something that isn't possible due to me being in a country without one. Your videos are more encouraging and helpful in that regard, and doesn't feel like there's this huge knowledge barrier of needing to understand everything about PRI and try many different solutions before feeling better.
Hey Gwen thanks so much!! I remember what it was like to be in that same time period of my life. It’s incredibly hard and as you said, some of the info out there can make it seem like you need to wait to feel better. But in my experience, you can use simple frameworks to help make your own decisions to make progress with movement and pain. You can definitely get back to playing and functioning at and beyond the level you want. Will take time and effort but is totally possible and worth it! Keep going and consider joining us in Total Body Restoration
If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration! Ask any questions down below ⬇
Wow, you have published such a fantastic video! Thank you so much for sharing your expertise, I'm currently working on the pelvic floor/TA engagement with my PT and this was so helpful.
@ChaplinPerformance Curious about if you have any further recommendations/considerations if working to adapt a Pooch belly to do something different, but you also observe some rib flare = how do you engage in the abdominals enough to pull the ribs in, but not so much as to encourage a pooch. Thanks so much!! Really appreciate your commentary on all this. Getting to hear more on biomechanics, PRI, etc. from a variety of voices is SO helpful ☺️
Great advice at the end there especially. I think the way you make sure to mention these points, not “right or wrong,” and good non aggressive relationship with the body. The importance of this cannot be overstated. Thanks!
I can't count how many times I have learned/figured out/been reminded of this... Its so simple, but I think that is part of why its so easy to forget and relape on it too
Absolutely. It's a lot about how your body holds stress and manages gravity. All it takes is a little awareness practice combined with training and you can see big changes!
If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration! Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/ Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/ Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
AMAZING video. I feel a lot better about my belly. When I look at my "profile" in the mirrror now, I get what you are saying. I still wish i was thinner there though.
This is very interesting. I have always had a little "pooch" since puberty but have always been thin. Definitely my rib cage positioning has improved with breath work and various techniques/exercises, but I made peace with my pooch after recognizing that all the "great beauties" of classical art (Botticelli's Venus, Venus de Milo, Winged Victory of Samothrace, etc.) have the exact same pooch as I do. This thinking may not work for men, but it sure helped me! Marilyn Monroe, Sophia Loren, and Catherine Deneuve all paraded their pooches in bikinis! Thank you, Greg, as always!
There is a lot of precedent for great beauties with pooches… personally, I like to let it hang out the majority of the time, but I get how it can be disturbing for some people
Literally for 45 years(yikes!) I have trained(aka overcorrected) my squeezing my lower abs flat. I cannot relax them. I'm learning to do it, but it takes a ton of effort to force my glutes and abs to let go. Retaining 45 yrs of movement is daunting. Thank you for giving me a starting point.
Thank for the vid! This explanation made everything clear. When I do prone inversion exercises, I feel tension between the shoulderblades. Maybe because I have a winged scapula. I already started doing anterior-posterior expansion activities on a foam roller and I feel some improvement. My upper back pain is almost gone and my shoulderblades are less sticking out now. Maybe it's too early for me to do inversions on all fours, I do them lying on the stomach for now (from Zac Cupples channel) - that way i feel less tension between the shoulderblades and in the upper abs
Anterior tilts is what can cause pooch belly, as I've noted in my own anterior posture with my own belly. I don't know if doing anterior tilts will help you. Be careful it may do the opposite of what you want.
This video was so informative, thank you! I have a question that hopefully is not too confusing. For context: I work with someone online for PRI, which obviously brings challenges. I have explained to them that I feel like big issues I have are due to this upper ab gripping (I haven't talked to them about hour class syndrome though I'm certain that is what I've had for a long time), and we assessed me as a patho PEC so i have a breathing exercise against tthe wall, where I push my hands down on a chair. He said my issue is that I am always clenching with my deep core muscles by sucking in, though I feel like my chronic sucking in means I am clenching my upper abs in a classic HG syndrome pattern. I look like a classic HGS person. That's just one of many exercises we have tried to get me neutral since I have yet to achieve that. I think I am exhaling far too aggressively which I just learned from your video, because it is very hard to keep my upper abs off and lower abs on but not overly tightened. So i feel like I inhale in and up, not pushing down on my pelvic floor gebtly with the inhales. Just tensing and keeping the wrong muscles overly engaged. My question is, would being against a wall make it harder to turn my upper abs off? As I just wonder if this exercise he gave me may not be addressing this hourglass syndrome issue I have, on top of my patho PEC. It has been such a long journey so I am just frustrated of feeling like I only am taking steps backwards! I appreciate any sort of repsonse though I know you cant fully give me an answer without having assessed me. Thank you anyway!
A little tough love coming your way… out of love though! Being so focused on labels and patterns of muscle activation are two of the biggest mistakes that I see in people who are stuck in rehab purgatory. I am completely pain-free and have been for years but likely wouldn’t test neutral right now or the majority of the time. If you want to move and feel your best by using posture and breathing, you need a model that helps you to identify your individual limitations without bias from the model. PRI has very specific assumptions and if you haven’t seen results with it, there’s a good chance that those assumptions are not true for you. If you want to learn to self assess and design your own program, consider joining the waitlist for my new program “Total Body Restoration”
That is all actually a relief to hear to be honest, thank you! I felt like if PRI doesn't work for me, then I'm truly a lost cause. But maybe it's just that a strict PRI lens is missing other components that I need. In my PRI exercises, I'm very hunched and crunched, my lower abdomen protrudes out, and I can't get my upper abs to relax. I'm so focused trying to "not breathe into my belly" and get air into my back. I feel like I'm just doing wrong things every time. Which I am sure that I am, because the exercises given to me might be as wrong for me as I am for them, at least at this point in time. Your videos have been so informative and I appreciate your response!
@viviany8124 How's it going now? I think I volley between regular PEC, left AIC, and almost neutral. My problem is my breathing and abdominal tension, the pooch can get crazy, but I haven't reconciled if it's PRI (that I need more alternation of parts so the diaphragm can descend particularly on the right) or psychological in the sense I'm stacking breaths because of mind tension, along with abdominal tension noted here.
@@uboobly Actually I have only just began working with someone else who is less intense on the PRI. We are not so strict with it but still doing some of the techniques. We are incorporating some strengthening work too. So far, I feel better than when I was just doing the PRI stuff. Current trainer told me to not overthink all the breathing so much, and forget the PRI terms for now. For me, I was too caught up in the definitions PRI places you in and trying to fit in their box. I hope in a few months I'll make substantial changes but so far it is better.
I know my posture is out of wack due to a bunch of injuries and I’ve been thinking my pooch is probably bigger because of my posture. Would a chiropractor help? Considering going anyways for my back. 🤔
I'm finding it really difficult to do these exercises, I don't understand how you expand the ribs and bring up the lower abdominal wall. How often are you supposed to do these exercises and if you continue to do them will the pooch go away for good?
These require body awareness, which is a skill you can develop through daily practice. In terms of the permanent changes, the best chance of that is to integrate these cues into a progressive fitness routine.
Hi! This video is GOLD! Not my first time doing the prone inversion excercise but this time I’m really starting to get it. For some reason I have a problem exhaling when at night when i go to lay in my bed on my back. Sometimes I feel like the exhale is not ”complete”. Any idea why it might be more difficult to do full gentle inhale and exhale when i’m on my back? Is there some excercise that I can progress to after these 2? Thank you so much!!
Sometimes when laying on your back, there can be more of a backwards tilt of the rib cage, which tends to keep things in a more expanded position. This is quite normal
I think that previously I have not had the ROM in my shoulders to do inverted because it felt alot different than it does now. Now the inverted has done great things for me and I feel my lower abs sore after doing gym exercises so I know they have been really activated 😅👌🏻 feels great, thanks!
I am physical T too, and i have same issue as you explain with same nature. Posturally improves Lots visually. But i have achieved a different conclusion. I noticed your ribcage as it slightly sinks around sternon area, it protrudes around lasts ribs anteriorly. I have same ribcage presentation. Even my chest muscles grow same shape as yours, so there should be a genetic or childhood developmental issue (i really think it is causally genetical issue that leads to abdominal distonia and hypertonic lowback muscles compared to better geometrically born individuals. But this positional change might bring relieve and better shape to most althought is not a NEED for everyone. Lol enjoy the text
Could there be any link with heart burn .my heartburns seems to become worse as the years passe and my lower abds became Weaker and back pain due to sedantary life style for years. Now i have to do those type of exercices to solve the issue . Doing abds usualy brings those heartburns prety fast but now that i see à professional , with all the work we did so far , i can now focus on doing lower abds like you did without having the heartburn being as much of an issues. Dont really have it .its still unconfortable but much better. Iam confident to say that the better i can contrôle and keep the lower abds activated and give them the strenght they need to achieve there job the better my guts and stomach will be positioned and then no hearth burn anymore.and anxiety and stress cloud add to the problem. Because it can be hard to relaxe muscle Who has to, like you just showed. It seems important to relaxe ,otherwise you contraction different muscle for long periods of time , so they become stronger and easier to activate then the other and also put you in bad posture. Bad posture, weak muscle ,tight muscle , bad proprioception= pain and a systeme that cant operate properly,disfonction.
I mean I think you said it with the sedentary lifestyle piece. Keep working on getting more movement and managing stress. Should make the biggest impact
Do you think the abdomen and diaphragm pushing on pelvic floor can cause pelvic floor dysfunction? Feeling like doing this and getting my lower abs kicked on could help me get out of this.
If you’re referring to the relative relaxation of the upper belly, it’s a combination of superior movement of the guts and outward expansion of the ribs via the diaphragm
Is pooch belly the same as skinny fat? Sorry for the question 😅I am a skinny guy, but whit a little belly on the abdominal area recently. My work consist in walking from here to there. I am a bit confused of what to do. Thank you 😊
I have the same thing. I've been skinny all my life, with tiny waist and visible ribs, but in a matter of 10 months I've gained a little belly, and now I look more skinnyfat. But in my case I know it's definitely just fat, because I've gained 7 kilos. I don't know the reason behind the weight gain though, because my ration did not change at all, maybe it's because my growth plates closed, and now my adolescent metabolism is over.
When posture is not correct, doing legs up makes the gap between the floor and lower back very soon. So not very effective. See athleanx video on this. He has very easy and effective work out plan.
@@ncshuriken No, it's when the pelvis is tilted downwards, instead of it being more straight or at least as straight as possible. Computers, cushy seats comfy beds, schools, phones etc have certainly caused the issues you mentioned aka nerd neck, rounded shoulders, messy spine.
This is a bit spooky, I have the same psyiqice as him I also have a medium thick beard like that the only difference is I'm bold lol. . I need to study this video afew times and apply his advice but it might be just abit of fat in my case.
Actually, you are only hovering around the correct answer. 99% is not the percentage of people who have a pooch. More like 50%, but who knows exactly. Of those people, the 99% that you speak of have a pooch that is fat AND postural. Which came first? Hard to say because for many fat people, they live very sedentary, high caloric intake lifestyles and often don't get correct sleep quality and/or quantity. Extra weight makes some muscles overwork, while sitting too much makes other muscles super weak, and that makes a pooch. So being fat caused the issue in that case. But for other people who stay in shape, having desk jobs and/or going to college is usually the cause on its own because of the poor postural habits. And that is even true for millions of thin and/or muscular people.
Regardless of if there is subcutaneous or visceral fat, the behavior of the abdomen and your position in space will impact how things look. If you have low body fat, that certainly helps though.
Step #1, quit your desk job. Step #2, use the rowing machine, lift a lot of wheelbarrows, and suck in your gut. Step #3, wear a girdle and a posture harness. 😁
Wouldn’t be my top 3… Step 1: meet the surgeon general’s activity guidelines Step 2: learn pressure management during your lifts (abs and breathing) Step 3: never wear a posture harness
Hm. I am not saying that those 2 moves can not help, but, BRO, you NEED TO BUILD THOSE ABDOMINAL MUSCLES. Period. Hard work. Running the best. Nutrition is essential to... no way around that. Hard work... Cheers!
People don’t realize how much fat they actually have. If you can pinch it, it’s prolly fat. Skin is so damn thin. I’m at 18% via dexascan and fat is still there. And I do 90 mins of vinyasa yoga a day and lift. It’s a constant struggle but it can be done
Not always. Can also happen with relatively flat thoracic curvature. The downward flow of guts can actually reduce the A-P dimension of the thorax and reduce kyphosis.
Also avoid gluten, processed foods, corn syrup, rice, foods with glysophates (it won't be listed in ingredients). Avoid foods from low end stores like walmart, dollar stores, etc.
@@invisableobserver There's nothing wrong with eating wheat (gluten) or rice. That's just the trash you hear from conspiracy theorists pushing keto diets. Also, not all processed foods are created equally. Whey protein isolate is processed, and most people who workout take some sort of protein powder. You need to stop thinking in black & white. Corn syrup is the only one on your list that has been proven to affect your health.
LOOL; you do not need to provoke a pooch...@8.38 you demonstrate perfectly that your hypothesis is largely garbage. True, it is possible, but in order to contract upper abs you need to have working upper abs. Those people I know suffering from the pooch don't have. The true reason is a postural laziness for decades, absolute 0 of any abs engagement, non-existing musc. transversus abdominis, close to Diastasis recti , even in men, almost non existing lower abs, and this combined with visceral fat, which occurs even in skinny people. Ask them to do an Uddiyana Bandha (Abdominal Lock) Asana... you will find that they are absolutely unable to do so. For you: your body fat % is way to high, and you absolutely have too much visceral fat.
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I swear nobody does explain about the bulging lower abs the way you do, sir! Thank you🙏🏻
Thanks Peter Jackson 😉
That's a first!
Peter Jackson is not this gorgeous
Lol
Young Peter Jackson 😂😂😂
Absolutely perfect, I was thinking the exact same thing
From my understanding of all the research I've done around fasting,a lot of the "pooch belly" can be blamed on excess visceral fat around the organs. This is usually due to a diet that's too high in sugar/ carbs. This excess fat around the organs causes your midsection to protrude more than normal and is also very unhealthy if left unchecked
This too
Glad I stayed to the end the advice was critical at the end, do not skip it!
I appreciate your content so much. Like you I graduated from a conservatory and have been inhibited in playing and making music(or doing anything really) due to chronic pain and health issues that regular exercise won't fix. Getting a hold of everything I can about PRI, most of it seems incredibly overwhelming and it's quick to get the impression that whatever problem I might have I need a PRI therapist's eyes on it, something that isn't possible due to me being in a country without one. Your videos are more encouraging and helpful in that regard, and doesn't feel like there's this huge knowledge barrier of needing to understand everything about PRI and try many different solutions before feeling better.
Hey Gwen thanks so much!! I remember what it was like to be in that same time period of my life. It’s incredibly hard and as you said, some of the info out there can make it seem like you need to wait to feel better. But in my experience, you can use simple frameworks to help make your own decisions to make progress with movement and pain. You can definitely get back to playing and functioning at and beyond the level you want. Will take time and effort but is totally possible and worth it! Keep going and consider joining us in Total Body Restoration
You are making incredible difference in my life . Thank you so much for sharing your knowledge .
You are SO welcome. Thanks for sharing that with me!
If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration! Ask any questions down below ⬇
Wow, you have published such a fantastic video! Thank you so much for sharing your expertise, I'm currently working on the pelvic floor/TA engagement with my PT and this was so helpful.
Glad it was helpful!
@ChaplinPerformance Curious about if you have any further recommendations/considerations if working to adapt a Pooch belly to do something different, but you also observe some rib flare = how do you engage in the abdominals enough to pull the ribs in, but not so much as to encourage a pooch. Thanks so much!! Really appreciate your commentary on all this. Getting to hear more on biomechanics, PRI, etc. from a variety of voices is SO helpful ☺️
Great advice at the end there especially. I think the way you make sure to mention these points, not “right or wrong,” and good non aggressive relationship with the body. The importance of this cannot be overstated. Thanks!
Yup a favorable response requires a good relationship. Appreciate you!
I can't count how many times I have learned/figured out/been reminded of this... Its so simple, but I think that is part of why its so easy to forget and relape on it too
Absolutely. It's a lot about how your body holds stress and manages gravity. All it takes is a little awareness practice combined with training and you can see big changes!
If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration!
Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
AMAZING video. I feel a lot better about my belly. When I look at my "profile" in the mirrror now, I get what you are saying.
I still wish i was thinner there though.
This is very interesting. I have always had a little "pooch" since puberty but have always been thin. Definitely my rib cage positioning has improved with breath work and various techniques/exercises, but I made peace with my pooch after recognizing that all the "great beauties" of classical art (Botticelli's Venus, Venus de Milo, Winged Victory of Samothrace, etc.) have the exact same pooch as I do. This thinking may not work for men, but it sure helped me! Marilyn Monroe, Sophia Loren, and Catherine Deneuve all paraded their pooches in bikinis!
Thank you, Greg, as always!
There is a lot of precedent for great beauties with pooches… personally, I like to let it hang out the majority of the time, but I get how it can be disturbing for some people
As a mandude - nothing beats a bit of tummy. Today's fixation on abs with (some) women is not for me and never will be.
@@jibberism9910 What a refreshing comment! Thank you so much for taking the time to say this for anyone to read!
Thank you Professor.
Most welcome 🙏
The exercise was great thank you. I also feel deep breathing doing various poses can correct this belly breathing posture you mentioned.
Literally for 45 years(yikes!) I have trained(aka overcorrected) my squeezing my lower abs flat. I cannot relax them. I'm learning to do it, but it takes a ton of effort to force my glutes and abs to let go. Retaining 45 yrs of movement is daunting. Thank you for giving me a starting point.
i also catch myself squeezing thighs for no reason or pelvic floor especially around my balls and perineum area. not easy to relax those muscles now.
@@RA-lh9uhtry deep breathing, diaphragm breathing
Stop this before you get a varicocele. Testicle pain is not fun.
@chaplinPerformance. How are we relaxing the tense upper abdominals? That’s my issue. Great video.
Thank uu😊
How often do you recommend doing these exercises? Thanks
The guy on the left has really low body fat.
Like insanely low right?
He really likes to hang out!
Thank for the vid! This explanation made everything clear. When I do prone inversion exercises, I feel tension between the shoulderblades. Maybe because I have a winged scapula. I already started doing anterior-posterior expansion activities on a foam roller and I feel some improvement. My upper back pain is almost gone and my shoulderblades are less sticking out now. Maybe it's too early for me to do inversions on all fours, I do them lying on the stomach for now (from Zac Cupples channel) - that way i feel less tension between the shoulderblades and in the upper abs
Anterior tilts is what can cause pooch belly, as I've noted in my own anterior posture with my own belly. I don't know if doing anterior tilts will help you. Be careful it may do the opposite of what you want.
@@Martyn_Wolf i meant anterior-posterior ribcage expansion on a foam roller. anterior means front ribcage expansion, it's not about pelvis
i have the exact opposing.. protruding upper abdomen
mind blowing stuff... how did you figure this all out? i can tell that this is something that is not taught in PT school.
A lot of smart people along the way helped me to figure it out… it’s basic anatomy when you think about it!
You should try the Golton Technique
Never heard of it!
When did Kit Harrington become a PT?
This video was so informative, thank you! I have a question that hopefully is not too confusing. For context: I work with someone online for PRI, which obviously brings challenges. I have explained to them that I feel like big issues I have are due to this upper ab gripping (I haven't talked to them about hour class syndrome though I'm certain that is what I've had for a long time), and we assessed me as a patho PEC so i have a breathing exercise against tthe wall, where I push my hands down on a chair. He said my issue is that I am always clenching with my deep core muscles by sucking in, though I feel like my chronic sucking in means I am clenching my upper abs in a classic HG syndrome pattern. I look like a classic HGS person. That's just one of many exercises we have tried to get me neutral since I have yet to achieve that. I think I am exhaling far too aggressively which I just learned from your video, because it is very hard to keep my upper abs off and lower abs on but not overly tightened. So i feel like I inhale in and up, not pushing down on my pelvic floor gebtly with the inhales. Just tensing and keeping the wrong muscles overly engaged.
My question is, would being against a wall make it harder to turn my upper abs off? As I just wonder if this exercise he gave me may not be addressing this hourglass syndrome issue I have, on top of my patho PEC. It has been such a long journey so I am just frustrated of feeling like I only am taking steps backwards! I appreciate any sort of repsonse though I know you cant fully give me an answer without having assessed me. Thank you anyway!
A little tough love coming your way… out of love though!
Being so focused on labels and patterns of muscle activation are two of the biggest mistakes that I see in people who are stuck in rehab purgatory.
I am completely pain-free and have been for years but likely wouldn’t test neutral right now or the majority of the time.
If you want to move and feel your best by using posture and breathing, you need a model that helps you to identify your individual limitations without bias from the model. PRI has very specific assumptions and if you haven’t seen results with it, there’s a good chance that those assumptions are not true for you.
If you want to learn to self assess and design your own program, consider joining the waitlist for my new program “Total Body Restoration”
That is all actually a relief to hear to be honest, thank you! I felt like if PRI doesn't work for me, then I'm truly a lost cause. But maybe it's just that a strict PRI lens is missing other components that I need. In my PRI exercises, I'm very hunched and crunched, my lower abdomen protrudes out, and I can't get my upper abs to relax. I'm so focused trying to "not breathe into my belly" and get air into my back. I feel like I'm just doing wrong things every time. Which I am sure that I am, because the exercises given to me might be as wrong for me as I am for them, at least at this point in time. Your videos have been so informative and I appreciate your response!
@viviany8124 How's it going now? I think I volley between regular PEC, left AIC, and almost neutral. My problem is my breathing and abdominal tension, the pooch can get crazy, but I haven't reconciled if it's PRI (that I need more alternation of parts so the diaphragm can descend particularly on the right) or psychological in the sense I'm stacking breaths because of mind tension, along with abdominal tension noted here.
@@uboobly Actually I have only just began working with someone else who is less intense on the PRI. We are not so strict with it but still doing some of the techniques. We are incorporating some strengthening work too. So far, I feel better than when I was just doing the PRI stuff. Current trainer told me to not overthink all the breathing so much, and forget the PRI terms for now. For me, I was too caught up in the definitions PRI places you in and trying to fit in their box. I hope in a few months I'll make substantial changes but so far it is better.
I know my posture is out of wack due to a bunch of injuries and I’ve been thinking my pooch is probably bigger because of my posture. Would a chiropractor help? Considering going anyways for my back. 🤔
So does training the bodybuilder's "vacuum" pose is similar to this concept?
Similar except you don't want to create as drastic of a visual representation. We are talking about something much more gentle...
Sometimes it can be primarily water. When i lie down, it spreads out like a water bed.
Yes your guts are made of mostly water
I agree. (As i eat a cookie before breakfast.)
You wild thing you :)
I'm finding it really difficult to do these exercises, I don't understand how you expand the ribs and bring up the lower abdominal wall. How often are you supposed to do these exercises and if you continue to do them will the pooch go away for good?
These require body awareness, which is a skill you can develop through daily practice. In terms of the permanent changes, the best chance of that is to integrate these cues into a progressive fitness routine.
@chaplin performance does this help if you have a weak exhale ?
Hi Clint!! This depends on the reason for a “weak exhale.” I’m not exactly sure what you mean. Thanks for watching
@@ChaplinPerformance stress is probably the cause as I have generalized anxiety disorder😢
Hi! This video is GOLD! Not my first time doing the prone inversion excercise but this time I’m really starting to get it. For some reason I have a problem exhaling when at night when i go to lay in my bed on my back. Sometimes I feel like the exhale is not ”complete”. Any idea why it might be more difficult to do full gentle inhale and exhale when i’m on my back? Is there some excercise that I can progress to after these 2? Thank you so much!!
Sometimes when laying on your back, there can be more of a backwards tilt of the rib cage, which tends to keep things in a more expanded position. This is quite normal
@@ChaplinPerformance It makes sence, thank you!!
Would exercise on all fours (hand and knees) be a good progression after the prone inversion exercise? Thanks for your ideas!
@AestheticFIN this really depends on a lot of factors. For example, if you don’t have the shoulder ROM to go inverted, all fours might come first.
I think that previously I have not had the ROM in my shoulders to do inverted because it felt alot different than it does now. Now the inverted has done great things for me and I feel my lower abs sore after doing gym exercises so I know they have been really activated 😅👌🏻 feels great, thanks!
LOL I think mine was from having too many beers before I quit drinking.
The stomach isn't supposed to be flat. It just isn't.
Well, it's not supposed to stick out either
@@tarabean1892 yes, it is. You are not an educated person. I, however, most definitely am.
You are wrong. You are brainwashed.
@@tarabean1892 yes, it is. But I just studied medicine; what could I know.
I am physical T too, and i have same issue as you explain with same nature.
Posturally improves Lots visually.
But i have achieved a different conclusion.
I noticed your ribcage as it slightly sinks around sternon area, it protrudes around lasts ribs anteriorly. I have same ribcage presentation. Even my chest muscles grow same shape as yours, so there should be a genetic or childhood developmental issue (i really think it is causally genetical issue that leads to abdominal distonia and hypertonic lowback muscles compared to better geometrically born individuals.
But this positional change might bring relieve and better shape to most althought is not a NEED for everyone.
Lol enjoy the text
Good points here. I grew up with a congenital heart defect and had open heart surgery as an adolescent. There's probably a bit of that at play for me
Could there be any link with heart burn .my heartburns seems to become worse as the years passe and my lower abds became Weaker and back pain due to sedantary life style for years. Now i have to do those type of exercices to solve the issue . Doing abds usualy brings those heartburns prety fast but now that i see à professional , with all the work we did so far , i can now focus on doing lower abds like you did without having the heartburn being as much of an issues. Dont really have it .its still unconfortable but much better. Iam confident to say that the better i can contrôle and keep the lower abds activated and give them the strenght they need to achieve there job the better my guts and stomach will be positioned and then no hearth burn anymore.and anxiety and stress cloud add to the problem. Because it can be hard to relaxe muscle Who has to, like you just showed. It seems important to relaxe ,otherwise you contraction different muscle for long periods of time , so they become stronger and easier to activate then the other and also put you in bad posture. Bad posture, weak muscle ,tight muscle , bad proprioception= pain and a systeme that cant operate properly,disfonction.
I mean I think you said it with the sedentary lifestyle piece. Keep working on getting more movement and managing stress. Should make the biggest impact
3:12 when I invite my girlfriend to watch movies in my house
Do you think the abdomen and diaphragm pushing on pelvic floor can cause pelvic floor dysfunction? Feeling like doing this and getting my lower abs kicked on could help me get out of this.
It could certainly be a factor but pelvic floor dysfunction is a broad category of issues.
How does this interfere with the extruded bottom part of the rib cage?
If you’re referring to the relative relaxation of the upper belly, it’s a combination of superior movement of the guts and outward expansion of the ribs via the diaphragm
I like to do the downward dog. Does it help?
It can if you work on the gentle exhalation strategy and diaphragmatic relaxation
"pooch belly is more of a posture issue". Proceeds to correct posture instantly.
Baha yup... Can't say posture without straightening up
It's not fat- it's super slow twitch muscle fiber.
Bahahha love this
Is pooch belly the same as skinny fat? Sorry for the question 😅I am a skinny guy, but whit a little belly on the abdominal area recently. My work consist in walking from here to there. I am a bit confused of what to do. Thank you 😊
I have the same thing. I've been skinny all my life, with tiny waist and visible ribs, but in a matter of 10 months I've gained a little belly, and now I look more skinnyfat. But in my case I know it's definitely just fat, because I've gained 7 kilos. I don't know the reason behind the weight gain though, because my ration did not change at all, maybe it's because my growth plates closed, and now my adolescent metabolism is over.
Imagine having organs
I could never
Ok, but I didn't have pooch belly when I weighed 155 lbs, and now I weigh 185, I do.
Either fat (most likely) or your posture changed
Belly fat can worsen the posture, it's heavy
Does this mean that hypopressives would add tension at the top and make pooch worse??
Not sure what those are
Best way to get rid of it. Is lower abdominal exercises. Leg lifts.
Nah not too effective
@@ChaplinPerformance But still effective to a degree.
When posture is not correct, doing legs up makes the gap between the floor and lower back very soon. So not very effective.
See athleanx video on this. He has very easy and effective work out plan.
@@danyalarif4716 Well ya gotta do the exercise correctly, obviously. Just position yourself right to where you can do it effectively.
In my case it's because pectus excavatum, I think
Antierier postural tilt can cause pooch belly
Yes they can be related
Whats that in layman's terms? Slouched shoulders & hunched-back/neck?
Computers... They've even screwed up all our postures.
@@ncshuriken No, it's when the pelvis is tilted downwards, instead of it being more straight or at least as straight as possible.
Computers, cushy seats comfy beds, schools, phones etc have certainly caused the issues you mentioned aka nerd neck, rounded shoulders, messy spine.
@@Martyn_Wolf Got it, thanks. Ah man I have this too then lol. 😅
@@ncshuriken Man of us do
I weight ~10kg less than i should at least but my belly is like i drink beer and eat fast foot all day 😂
Made my future… of my belly
🤣
Do those exercises while u walk
Great idea
This is a bit spooky, I have the same psyiqice as him I also have a medium thick beard like that the only difference is I'm bold lol. . I need to study this video afew times and apply his advice but it might be just abit of fat in my case.
ok mine is literally a tube of chub so this video is unfortunately not gonna help me
So, it's just a gentle stomach vacuum.
And a bit of the positional awareness that goes with redistributing your guts internally
Dr of physiotherapy??
You got it
🤔🫤🙃
Now I got a Gooch belly... :/
No, it's fat for 99% of people.
I wish it was fat for me. Fixing posture is 10x harder than losing weight for me
Actually, you are only hovering around the correct answer. 99% is not the percentage of people who have a pooch. More like 50%, but who knows exactly. Of those people, the 99% that you speak of have a pooch that is fat AND postural. Which came first? Hard to say because for many fat people, they live very sedentary, high caloric intake lifestyles and often don't get correct sleep quality and/or quantity. Extra weight makes some muscles overwork, while sitting too much makes other muscles super weak, and that makes a pooch. So being fat caused the issue in that case. But for other people who stay in shape, having desk jobs and/or going to college is usually the cause on its own because of the poor postural habits. And that is even true for millions of thin and/or muscular people.
Speak for yourself.
Nope it’s posture for me from doing my job. I think he’s really figured this all out for me
It´s both. Speaking of personal experience.
Right. There's no subcutaneous fat there. Got it. It magic jelly.
Regardless of if there is subcutaneous or visceral fat, the behavior of the abdomen and your position in space will impact how things look. If you have low body fat, that certainly helps though.
I need to shiw my wife this video so she understands my struggle 😅
She will probably say it’s belly fat lol 😂
So, Mine is just fat, got it lmao.
Yup it’s good to know 😂
Step #1, quit your desk job.
Step #2, use the rowing machine, lift a lot of wheelbarrows, and suck in your gut.
Step #3, wear a girdle and a posture harness.
😁
Wouldn’t be my top 3…
Step 1: meet the surgeon general’s activity guidelines
Step 2: learn pressure management during your lifts (abs and breathing)
Step 3: never wear a posture harness
"Doctor of physical therapy" = QUACK
I agree.
Hm. I am not saying that those 2 moves can not help, but, BRO, you NEED TO BUILD THOSE ABDOMINAL MUSCLES. Period.
Hard work. Running the best. Nutrition is essential to... no way around that. Hard work...
Cheers!
I believe I offered that caveat… I am talking about those with already low bf percentages
thats just being short with narrow hips. its your intestines and crap.
People don’t realize how much fat they actually have. If you can pinch it, it’s prolly fat. Skin is so damn thin. I’m at 18% via dexascan and fat is still there. And I do 90 mins of vinyasa yoga a day and lift. It’s a constant struggle but it can be done
Go on that show “ Alone” that’ll do it!..😂
Yup for sure. I'm at a little less than 15% (on an INbody scan). I still have fat but the distribution is not in the "pooch" area as it is for many.
this is hyperkyphosis
Not always. Can also happen with relatively flat thoracic curvature. The downward flow of guts can actually reduce the A-P dimension of the thorax and reduce kyphosis.
Also avoid gluten, processed foods, corn syrup, rice, foods with glysophates (it won't be listed in ingredients). Avoid foods from low end stores like walmart, dollar stores, etc.
Meanwhile tons of people who eat these exact foods have no pooch belly whatsoever.
@@ChaplinPerformance wrong
@@invisableobserver There's nothing wrong with eating wheat (gluten) or rice. That's just the trash you hear from conspiracy theorists pushing keto diets. Also, not all processed foods are created equally. Whey protein isolate is processed, and most people who workout take some sort of protein powder. You need to stop thinking in black & white. Corn syrup is the only one on your list that has been proven to affect your health.
No
Better advice would be just to eat fewer calories and lose weight.
True. But if you’re 10 percent body fat as a guy or 18 as a lady and still have a pooch, it’s probably postural.
There can be really skinny people with stomach pooch
LOOL; you do not need to provoke a pooch...@8.38 you demonstrate perfectly that your hypothesis is largely garbage.
True, it is possible, but in order to contract upper abs you need to have working upper abs. Those people I know suffering from the pooch don't have.
The true reason is a postural laziness for decades, absolute 0 of any abs engagement, non-existing musc. transversus abdominis, close to Diastasis recti , even in men, almost non existing lower abs, and this combined with visceral fat, which occurs even in skinny people.
Ask them to do an Uddiyana Bandha (Abdominal Lock) Asana... you will find that they are absolutely unable to do so.
For you: your body fat % is way to high, and you absolutely have too much visceral fat.
Waaaaaay to high. This random guy should definitely visit a Dr. In physeotherapy 😂😂😂😂😂😂😂😂😂
I suppose Mr Fibs is trans?
Nah he’s cis.
@@ChaplinPerformance I guess, those pelvic bones can be misleading. Look suspiciously round.
Too hard, I’m getting liposuction.
Much more reliable
why did chad kroger even bother making a living off of fronting nickleback when he had a DPT??????????!!!!!!!! >X}
Hahaha. Bro I’ve gotten a lot of doppelgänger comments on here. This one I’m having trouble seeing