*DO NOT DO THIS LOWER AB EXERCISE* If you have APT, chances are your hip flexors are tight and lower abs are too weak. In that case, do NOT do the lower ab exercise he shows. It will be too much resistance for your lower abs, and your tight hip flexors will dominate, just worsening your condition while making your lower back hurt. I REPEAT DO NOT DO THIS EXERCISE. You need to do lower ab exercises that DO NOT allow the hip flexors to activate. I recommend frog circles and sliding ab tucks.
Dave Smit this link will help quite abit it loosens the lower back muscles while also strengthening them ua-cam.com/video/wgPf9IJiW5s/v-deo.html What you need to do is find out what muscles are tight and what muscles are weak and make a workout according to that info It doesn’t have to be a proper workout though just a quick one you are comfortable with and feel like it’s sustainable to be consistent with And oh yeah also remember to keep decent posture while sitting and standing Even while typing this I was leaning forward sitting down looking at my phone
Have been doing yoga for about a year now. Hatha, Vin Yasa Flow and Yin. Also, I cycle and swim 3x per week. There are several poses in yoga that duplicate these routines. I've had anterior pelvic tilt for my whole life. As my lower abs and glutes strengthen and quads gain flexibility my girl says she can see a marked difference in my posture. I'm 65 and can do things now I couldn't do in my 20s. God's honest truth. My pelvic tilt is virtually gone. Just need more flex in my quads. To whoever may be getting discouraged. Keep going. You WILL improve. It's not easy, but it's worth it.
I know how you feel, im only 25 but yesterday was just my first finding out about this after my whole life of pain. Its like a whole new feeling of freedom.
Yeah, so.. now the people at the gym think i'm insane. I was squatted sitting there, rocking back and forth and lip singing sweet child o mine. People literally looked at me like something was seriously wrong with me ..
Soft tissue work: 1-2 mins per area (Sets: 1 / no rest) • Assisted squat iso/rocks: 20-60s / 10-20r • Wall assisted quad PNF: 3-5r (5s/5s) per side • Lunge stretch w/ twist: 20-60s per side (Sets: 1-3 / Rest: 60s between exercises) • Hip thrust: 10-20r • Lower ab raises: 10-20r (Sets: 2-4 / Rest: 60s between exercises)
I will do this every other day starting from today. Help me keep myself accountable, UA-cam! I won't stop until I fix this. Day 1: Complete Day 3: Complete Day 5: Complete Day 7: Complete Day 9: Incomplete Day 11: Complete Day 13: Complete Day 15: Complete .... Day 60: My APT is 95% fixed now I got bored having to type this every single day. But I have fixed my APT. Good luck to anyone on this journey
@@ajax1472 Pretty well. I have been doing a full body workout every other day now. I have one due today. So this is not all I'm doing. There are no visible progress yet. (I have a moderate case that might take a couple of months). I'm very aware of my glutes and abs now though. I have decided to just do a fully body workout and give extra focus on abs and glutes.
Clear and constructive advice. I'm 53 and have started having issues with pelvic tilt, it's after many years of football and running being my two main sports I'm trying to find an alternative exercise regime to lessen my problems with the hip issues caused by my sports. Keep up the good work..
I’m coming back to say this actually has helped me a lot with my anterior pelvic tilt , tbis is the real deal. I also started walking around with a posterior pelvic tilt to help strengthen my gluteus and hamstring
abdullah zalmai , I did it for abt 2/3 weeks , I did the stretches twice a day & I walked around flexing my butt(😂😂) and with my core engaged , that helped a lot too , cus I can’t always stretch everyday . So that helps to keep it in check
@@coolman000099 So I had this problem for years now I am really sick of it I Cant even wear what I like to wore coz of this .. I have done these exercises which mentioned on this video for 1 weak and I I dont realize any improvement if you have any better idea please help me ..!
omg... I’ve been suffering with APT for sooo long! Even with physical therapy .. my body cannot relax for crap with the pain. I’ve watched so many videos to help fix my APT and yours was the moooost helpful. Ty tyyyy
@@spursyankeesfan1306 sure. It’s not as painful anymore. I’m focusing on my posture everywhere I am. I focus on it when I’m walking , standing, and sitting. I always catch myself when I notice I’m looking down bent over looking at my phone lol
Jenny Sirimanotham I hear you. Well thank you very much for sharing. I start a new job next week where I’ll be standing often and that used to be an issue. Now I’m just working on my gluteus, hip, and butt muscles a bit and stretch them. Because I left my previous job because of that APT. I got it checked and no sour damage. I hear you about looking at your phone. I’m also trying to correct my posture with you. So 🖐
I would not recommend you do the lower ab exercises he advocates. If you have APT, 9/10 times your hip flexors are tight and lower abs are too weak. In that case, do NOT do the lower ab exercise he shows. It doesn't see deactivate your hip flexors and they will end up dominating the movement, worsening your condition and making your lower back hurt. I REPEAT DO NOT DO THIS EXERCISE. You need to do lower ab exercises that DO NOT allow the hip flexors to activate. I recommend frog circles and sliding ab tucks.
@@LOLA-zs5jh working on it every day, id say i saw a huge difference within 3 weeks. When walking id also notice how i was walking with APT and so would posteriorly rotate my hips which helps massively. Hope this helps and good luck..
Tip I found that helps a lot. most office chairs are designed in a way that actually encourages this tilt. Placing a thick pillow behind your back for your ass to rest on, encourages you to sit up straight without making the tilt while remaining comfy.
I did the exercises right now and my upper body/ nasal passages improved my breathing. Not bad. I’ve been working on this pelvic stance with my trainer but using these techniques for am stretches before I wake and ride my bike to work.
It helps with breathing? I have an anterior pelvic tilt and slight asthma, but I usually notice that it’s air that’s a limiting factor with me. My muscles feel fine but air lacks
That moment when you find out you've been doing leg raise wrong your entire life... Great video, lots to think about there. Defo think I have weak glutes and hamstrings... Thank you 👍
I love how you make this video very informational and show samples of workout slowly and then a review in the end! Such a thoughtful process! Much appreciated!! Subscribed!!
Hi Tom, this is a really good video on this and has taught me the way to modify a few of the stretches that I am doing. I'm only 25 and have really bad lower back thats been caused by muscle imbalances and lack of flexibility. I have been doign a similar routine for a week and for the first time have no pain at work sat down. I can take the extra tips from this video to improve my routine. The ab exercises you have here really good for people with tight hamstrings and bad backs too. Cheers.
The people in this channel are very pure and innocent. I haven't found any thirsty comments regarding that rocking back and forth while squatting movement so far =P
Never knew what this was called, and I love your follow along videos. Would be over the moon if you decided to do a follow along to this! Don't know if I'm the only one but I just get really distracted doing it alone and find focusing on the teacher (you) in real time helps a lot. Thanks!
@@dark_sides_z honestly. No. I have tried my whole life to get rid of apt. I even dropped to 6 percent body fat once and I still had apt. I am convinced mine is genetic. It never goes.
I'm Not a expert but it can take a while. Personaly it take me 2 month to see a reel improve (i suggest you to take a photo of you before and after just for you to see the gain). The main difficulty of these exercises are the regularity witch by you'll be doing this. To simplify I'll quote this from "Jeff cavalier atlheanx.com": "It doesn't take you one day to be in this situation. It will not take one day to fix this..."
Hello Tom, I'm a 60 year old woman and I really like this workout because I've had a problem with Anterior Pelvic tilt all my life, I just didn't know what it was called. By any chance do you have a standing alternative exercise for the hip thrusts? When I do this laying on the ground I tend to get cramps in my hamstrings. Thank you so much! Karen in Fort Worth, Texas : )
Practice just tilting the hip flexors without moving the legs. Take your hand place it underneath your lower back and try and squeeze your hand by tilting the hip. Hope that helps
Woah that's insane. Even just by being aware of this issue and trying to correct it my posture changed so much.Had this problem where my hands wouldn't swing when walking, this opened them up
I always wondered why my posture was so bad. I do not go to the gym and I am sitting down most of the time. I'm going to give this a go as well as start a gym routine to get into shape.
This is how you do it. Excellent info. There is many utubers who give false info how to fix this, they just show a little bit warm up exercises. Maybe they like to lie.
I would not recommend you do the lower ab exercises he advocates. If you have APT, 9/10 times your hip flexors are tight and lower abs are too weak. In that case, do NOT do the lower ab exercise he shows. It does NOT deactivate your hip flexors and they will end up dominating the movement, worsening your condition and making your lower back hurt. I REPEAT DO NOT DO THIS EXERCISE. You need to do lower ab exercises that DO NOT allow the hip flexors to activate. I recommend frog circles and sliding ab tucks.
Of all the videos I've seen on this subject, this has been the most helpful. It's more or less the same exercise but you explain them well enough for me to do at home where as other videos don't do a good job describing exactly how to have the right form during these moves. Thanks.
Chances are your form is off bc you physically cannot perform them with proper form due to your APT. You're better off not doing several of the exercises he shows like the lower ab exercises and the hamstring stretches bc having proper form (when your form is already compromised by innate APT) is nigh impossible. If you have APT, 9/10 times your hip flexors are tight and lower abs are too weak. In that case, do NOT do the lower ab exercise he shows. It does NOT isolate your lower abs and your (already tight) hip flexors will end up dominating the movement, worsening your condition and making your lower back hurt. I REPEAT DO NOT DO THIS EXERCISE. You need to do lower ab exercises that DO NOT allow the hip flexors to activate. I recommend frog circles and sliding ab tucks. They isolate your lower abs.
Screen shot!! My lower back has been killing me and I just figured out why while I was standing and washing up, every time I leaned back I felt pain everytime I leaned forward I felt relief. Then I thought Tom has a wicked video on this! Boom!
So I love you videos! I have been suffering for 2 years from si joint disfunction. My chiropractor says this is because the left side of my pelvis is in anterior rotation and the right side of my pelvis is in posterior rotation, and this causing my sacrum to be tilted. Can you post a video of some excercises I can do or leave some in the comments so that I can work on this issue proactively. I know this video wasn't centered around this, I just wanted to comment on the newest video in hopes to get a quicker response. Thank you so so much! I have been suffering so long! My chiropractor has helped somewhat but I'm still in daily pain!
I think I understand now. I'm always using the treadmill and sitting down a lot for work on the pc or games. Thats why my butt muscles are weak and I didnt do a lot of excersise for my core. Thanks to you I realized that I need to balance my muscles :)
Yeah do NOT stretch your hamstrings. You need to CONTRACT your hamstrings. You can lightly foam roll so that you increase muscle activation when you work out but do not stretch. There's a lot that's bad in this video including his lower ab exercises. His lower ab exercises allow the hip flexors to dominate, and they *will* dominate. You're better off doing exercises and isolate the lower abs like sliding ab tucks and frog circles.
@@Arunnn241 Could you answer this, can someone with Apt do rope jumps, high jumps and simple passive hang? I hope these three exercises do not stretch the hamstrings much??
@@Arunnn241 really makes me doubt a lot of fitness people giving guides on APT. Think only really those who have it had it and fixed it should be helping us
i always knew my body looked off, though i never knew what it was. i tried to get off the weight that hung off my belly, though i am decently skinny anywhere else. my butt always hung out, and i tried to flatten it. now i realize it was just my posture. i'm glad i realized before i made it worse!! anyways, i'm gonna try this out and see how it works out for me. wish me the best of luck!! ( i'll try to update )
Yeah haha. I've been doing this everday for a week now, and my anterior pelvic tilt has definitely signicantly reduced! My curve is definitely not as protruded as all the thicc girls anymore😅
Don't do his lower ab exercises. If you have APT, chances are your hip flexors are tight and lower abs are too weak. In that case, do NOT do the lower ab exercise he shows. It will be too much resistance for your lower abs, and your tight hip flexors will dominate, just worsening your condition while making your lower back hurt. I REPEAT DO NOT DO THIS EXERCISE. You need to do lower ab exercises that DO NOT allow the hip flexors to activate. I recommend frog circles and sliding ab tucks. They will get you to your goal of reducing your APT 100x faster and prevent your hip flexors from coming into play.
I really enjoy your videos, can tell that you do your research and know what you are talking about. I have a lot of flexibility/mobility issues but for now I think I will start with fixing my anterior tilted pelvis. I also heard that can make the hamstring tighter by the very nature that your hamstring is forced to stretch more when your pelvis is tilted. Thank you for the videos !
question: if you do this long enough for your anterior tilt to go away, do you have to maintain it or does your body maintain itself? i guess it depends on how much you sit or workout?
Berend Jansen if you fix your anterior pelvic tilt, you won’t need to maintain the workout. Just try to avoid getting again, like stop sitting wrong, sit straight and keep a good posture.
I love your content, Tom! Thank you for sharing your knowledge and experience. Would you be able to do a video on fixing rib flaring and knocked knees? Many thanks in advance.
Thanks for this. anterior pelvic tilt has been a big problem for me for years. Probably not helped by years of running and not stretching enough. Very helpful to have a new routine I can work with to try to improve this.
That last exercise, when moving my feet to touch the floor, my lower back can't touch the floor. I'm trying so hard but it's not working and I'm frustrated
Really good video !! Would be great to have a follow along version to keep watching along with doing it. Great wall assisted quad stretch been looking for somewhere I can relax for abit longer to go deeper into quads that works ! Cheers bro
So to be clear, are these sets supposed to be done in a circuit? Like SET1: B1 B2 B3; SET 2: B1 B2 B3; etc.... Or per exercise? SET1: B1 B1 B1; SET2: B2 B2 B2; etc?
My lower back comes up from the ground when I perform the 2nd lower ab strengthing exercise . Its impossible for my lower back to stay on the ground when I lower my leg to touch my heels on the floor. What should I do ?
I'm a bit confuse at fist. But then, I just knew what it is. In our language we call it "tonggek" (disapproving) and basically in media with women celebrities they call it "lentik" : curl.
Great video, I started developing a significant tilt and the stretching, especially the lower back stretches started to correct my tilt also my back is less tight!
At 8:05 he says you can do it before your workout, but depending on your age, you might want to warm up the appropriate muscles before you start stretching. Us old guys always warm up before stretching.
A long time. Especially with the lower ab exercise he recommends. You need to do frog circles, sliding ab tucks or any other lower ab isolating exercise. His lower ab exercise will only allow your hip flexors to dominate, making your condition worse.
i definitely have this problem... i've always wondered what it was because in pictures and such when i was younger i've always noticed a strange tilt with my stomach
Great video! Been having difficulty with pelvic tilt from heavy back squatting and poor posture. Having difficulty in performing hollow rock/hollow hold - any progression tips for this? :)
Struggling with posterior pelvic tilt, you can watch the equivalent routine for correcting that here: ua-cam.com/video/x38x8nPsqX4/v-deo.html
Love your videos, question Do you have any videos developing wrist flexibility and mobility ?
im desperate im doing 300 reps
This is great, is there any follow along routines for APT? I find it more motivating with follow along
*DO NOT DO THIS LOWER AB EXERCISE* If you have APT, chances are your hip flexors are tight and lower abs are too weak. In that case, do NOT do the lower ab exercise he shows. It will be too much resistance for your lower abs, and your tight hip flexors will dominate, just worsening your condition while making your lower back hurt. I REPEAT DO NOT DO THIS EXERCISE. You need to do lower ab exercises that DO NOT allow the hip flexors to activate. I recommend frog circles and sliding ab tucks.
@Tom can I recommend adding a pigeon stretch to this routine , opens up the glute pretty good and aids in fixing this posture
being compared to donald duck made me take fixing my posture more seriously
Cupafail that’ll do it!😂
😂😂😂😂😂😂😂😂😂😂
😂💯
Did this work for you?
Dave Smit this link will help quite abit it loosens the lower back muscles while also strengthening them
ua-cam.com/video/wgPf9IJiW5s/v-deo.html
What you need to do is find out what muscles are tight and what muscles are weak and make a workout according to that info
It doesn’t have to be a proper workout though just a quick one you are comfortable with and feel like it’s sustainable to be consistent with
And oh yeah also remember to keep decent posture while sitting and standing
Even while typing this I was leaning forward sitting down looking at my phone
TIMESTAMPS:
00:00 - Intro
00:20 - What is APT?
01:09 - Muscles & Routine Info
02:08 - A1: Soft Tissue Work
02:48 - B1: Assisted Squat/Iso Rocks
03:40 - B2: Assisted Quad PNF
04:15 - B3: Lunge Stretch w/Twist
05:07 - C1: Hip Thrust
05:55 - C2: Lower Ab Raises
07:10 - Reps & Sets
08:25 - Close
Thanks
Thanks!
King!
YEAHHH
2:53 -> Assisted Squats (20-60 Seconds x 10-20 Reps) save for later / 3:41 -> Assisted Quad Stretch.
4:18 -> Lunge Stretch with Twist (20-60 Seconds) / 5:56 -> Lower Ab Raises (10-20 Reps) + 6:29
also in the description box
@@----zd1od 👍
Have been doing yoga for about a year now. Hatha, Vin Yasa Flow and Yin. Also, I cycle and swim 3x per week. There are several poses in yoga that duplicate these routines. I've had anterior pelvic tilt for my whole life. As my lower abs and glutes strengthen and quads gain flexibility my girl says she can see a marked difference in my posture. I'm 65 and can do things now I couldn't do in my 20s. God's honest truth. My pelvic tilt is virtually gone. Just need more flex in my quads. To whoever may be getting discouraged. Keep going. You WILL improve. It's not easy, but it's worth it.
I know how you feel, im only 25 but yesterday was just my first finding out about this after my whole life of pain. Its like a whole new feeling of freedom.
Need this
lol what the fuck is this comment
@@92Adzy A comment meant to encourage people to continue to improve their posture through dedication and commitment to corrective exercises.
@@naterdanger3919 Exactly!!
It seems like everything on your channel is made with a lot of quality and care. Thanks a lot for what you do, Tom. 🙏
Absaloutly 👏
No wonder my stomach sticks out so much lol I thought I was always gonna naturally look bloated my whole life
Did it work bro?
@@johnkoutoulakis8775 I didnt follow this exactly but i did tons of squats and got my legs and hips strong and that fixed it.
logan L how long did it take you?
I Will Become #1 Through Dedication And Faith it took me like 1 month
Me 😂
Please can you do a “follow along” for fixing anterior pelvic tilt.
Yeah, so.. now the people at the gym think i'm insane. I was squatted sitting there, rocking back and forth and lip singing sweet child o mine. People literally looked at me like something was seriously wrong with me ..
lmaoooo
Do at home xD
LMAO :D :D
It was the lip singing that made you look crazy🤣
same here buddy
I evaluated several anterior tilt videos. This is the best one I've found. Thank you for providing a clear and effective solution.
Soft tissue work: 1-2 mins per area
(Sets: 1 / no rest)
• Assisted squat iso/rocks: 20-60s / 10-20r
• Wall assisted quad PNF: 3-5r (5s/5s) per side
• Lunge stretch w/ twist: 20-60s per side
(Sets: 1-3 / Rest: 60s between exercises)
• Hip thrust: 10-20r
• Lower ab raises: 10-20r
(Sets: 2-4 / Rest: 60s between exercises)
I will do this every other day starting from today. Help me keep myself accountable, UA-cam! I won't stop until I fix this.
Day 1: Complete
Day 3: Complete
Day 5: Complete
Day 7: Complete
Day 9: Incomplete
Day 11: Complete
Day 13: Complete
Day 15: Complete
....
Day 60: My APT is 95% fixed now
I got bored having to type this every single day. But I have fixed my APT. Good luck to anyone on this journey
How it's going?
@@ajax1472 Pretty well. I have been doing a full body workout every other day now. I have one due today.
So this is not all I'm doing. There are no visible progress yet. (I have a moderate case that might take a couple of months).
I'm very aware of my glutes and abs now though. I have decided to just do a fully body workout and give extra focus on abs and glutes.
@@gnikdroy have you fixed it yet?
@@oink4831 Mostly, yes.
@@gnikdroy how its going now
Clear and constructive advice.
I'm 53 and have started having issues with pelvic tilt, it's after many years of football and running being my two main sports I'm trying to find an alternative exercise regime to lessen my problems with the hip issues caused by my sports.
Keep up the good work..
Glad to help dude, good luck in fixing :)
I’m coming back to say this actually has helped me a lot with my anterior pelvic tilt , tbis is the real deal. I also started walking around with a posterior pelvic tilt to help strengthen my gluteus and hamstring
How long you done this bro .?
abdullah zalmai , I did it for abt 2/3 weeks , I did the stretches twice a day & I walked around flexing my butt(😂😂) and with my core engaged , that helped a lot too , cus I can’t always stretch everyday . So that helps to keep it in check
@@coolman000099
So I had this problem for years now I am really sick of it I Cant even wear what I like to wore coz of this ..
I have done these exercises which mentioned on this video for 1 weak and I I dont realize any improvement if you have any better idea please help me ..!
abdullah watch this ua-cam.com/video/N2ZJVp6PWS8/v-deo.html
abdullah ua-cam.com/video/U8HHJwsYvwg/v-deo.html and this
This explains my pop belly.
omg... I’ve been suffering with APT for sooo long! Even with physical therapy .. my body cannot relax for crap with the pain. I’ve watched so many videos to help fix my APT and yours was the moooost helpful. Ty tyyyy
Can i pick your brains and ask you a few questions. I have had it and I just felt you could relate to how Id feel.
@@spursyankeesfan1306 sure. It’s not as painful anymore. I’m focusing on my posture everywhere I am. I focus on it when I’m walking , standing, and sitting. I always catch myself when I notice I’m looking down bent over looking at my phone lol
Jenny Sirimanotham I hear you. Well thank you very much for sharing. I start a new job next week where I’ll be standing often and that used to be an issue. Now I’m just working on my gluteus, hip, and butt muscles a bit and stretch them. Because I left my previous job because of that APT. I got it checked and no sour damage. I hear you about looking at your phone. I’m also trying to correct my posture with you. So 🖐
I would not recommend you do the lower ab exercises he advocates. If you have APT, 9/10 times your hip flexors are tight and lower abs are too weak. In that case, do NOT do the lower ab exercise he shows. It doesn't see deactivate your hip flexors and they will end up dominating the movement, worsening your condition and making your lower back hurt. I REPEAT DO NOT DO THIS EXERCISE. You need to do lower ab exercises that DO NOT allow the hip flexors to activate. I recommend frog circles and sliding ab tucks.
@@Arunnn241 thank you for the advice I lied i never really used his moves. I found other ways to align myself
Have terrible APT and this has improved it considerably. Excellent content and channel and also following your handstand tutorials.. Subbed
how much time did it take to improve your posture?
@@LOLA-zs5jh working on it every day, id say i saw a huge difference within 3 weeks. When walking id also notice how i was walking with APT and so would posteriorly rotate my hips which helps massively. Hope this helps and good luck..
This is the only video that actually explained it well
glad to help :)
Tip I found that helps a lot. most office chairs are designed in a way that actually encourages this tilt. Placing a thick pillow behind your back for your ass to rest on, encourages you to sit up straight without making the tilt while remaining comfy.
This along with your 12 min hip mobility routine has really helped with my nagging IT band pain :) Thank you so much for putting these videos out!
I feel that bro
I did the exercises right now and my upper body/ nasal passages improved my breathing. Not bad. I’ve been working on this pelvic stance with my trainer but using these techniques for am stretches before I wake and ride my bike to work.
Any progress
It fixes neck posture usually as well that's why you're breathing is better
It helps with breathing? I have an anterior pelvic tilt and slight asthma, but I usually notice that it’s air that’s a limiting factor with me. My muscles feel fine but air lacks
i never knew how much of a stiff tight mess i was
Someone send this to Raheem Sterling
Booty Fiber rude he is fine the way he is.
Just a joke, i love raheem sterling and his posture clearly allows him to be blisteringly fast
@@bofi9301 it's the opposite. Having A.P.T slows you down a little while running
😁
glad I'm not the only one who thinks this everytime I see Sterling hahahaha
That moment when you find out you've been doing leg raise wrong your entire life... Great video, lots to think about there. Defo think I have weak glutes and hamstrings... Thank you 👍
The british athlean x 😂
haha I wish ;)
Athlean x wouldve said to focus on strengthening your core and glutes.
I'm new to these videos but I like the British guy better so far. His form examples are more clear and precise.
shoot, I thought he was austrayan
Athlean x is trash
I love how you make this video very informational and show samples of workout slowly and then a review in the end! Such a thoughtful process! Much appreciated!! Subscribed!!
Hi Tom, this is a really good video on this and has taught me the way to modify a few of the stretches that I am doing. I'm only 25 and have really bad lower back thats been caused by muscle imbalances and lack of flexibility. I have been doign a similar routine for a week and for the first time have no pain at work sat down. I can take the extra tips from this video to improve my routine. The ab exercises you have here really good for people with tight hamstrings and bad backs too. Cheers.
Balance is everything, good job Tom!
I watched a lot of video on this topic, but this is the best one.
Thank you.
This is GOLD! I finally found the GOLDEN VIDEO
I can confirm in than less 3 days this helped a ton, will keep doing it and improve my plank up to 1:30 min
Good on you. Any updates?
How is it going?
Rounded shoulders next? please? :D
Yes, please!
Do shoulder compressions then you can lift more with no pain and boom round shoulders
iNTEl One how to fix rounded shoulders: do pull-ups, rows, and shrugs.
yes please
@@bobbyhill4118 yes and no depending on form
The people in this channel are very pure and innocent. I haven't found any thirsty comments regarding that rocking back and forth while squatting movement so far =P
Never knew what this was called, and I love your follow along videos. Would be over the moon if you decided to do a follow along to this! Don't know if I'm the only one but I just get really distracted doing it alone and find focusing on the teacher (you) in real time helps a lot. Thanks!
This is the best combo I've seen for APT exercises! Awesome!
Yeh I agree. I use these.
@@alfydarkdeadlyworked??????
@@dark_sides_z honestly. No.
I have tried my whole life to get rid of apt. I even dropped to 6 percent body fat once and I still had apt.
I am convinced mine is genetic. It never goes.
@@alfydarkdeadly o ok thanks
I’m 14 and I’m really self conscious about this. Just a quick question how long will this take and once it’s fixed should I still do these exercise?
I'm Not a expert but it can take a while. Personaly it take me 2 month to see a reel improve (i suggest you to take a photo of you before and after just for you to see the gain). The main difficulty of these exercises are the regularity witch by you'll be doing this. To simplify I'll quote this from "Jeff cavalier atlheanx.com":
"It doesn't take you one day to be in this situation. It will not take one day to fix this..."
@@clutch5630 thank you so much means a lot I’ve seen good progress since I commented
How you doing now?
thank you for this I feel that finally at the age of 61 I may fix this problem and be able to work on my garden without constant lower back pain
came for the thumbnail , accidentally learned something pretty effective
Hello Tom, I'm a 60 year old woman and I really like this workout because I've had a problem with Anterior Pelvic tilt all my life, I just didn't know what it was called. By any chance do you have a standing alternative exercise for the hip thrusts? When I do this laying on the ground I tend to get cramps in my hamstrings. Thank you so much! Karen in Fort Worth, Texas : )
Did this routine verbatim today and my back feels better than it has in weeks. Thank you for this video!
My lower back doesn’t maintain contact when doing leg raises, what should I do?
Practice just tilting the hip flexors without moving the legs. Take your hand place it underneath your lower back and try and squeeze your hand by tilting the hip. Hope that helps
Wow, I had this and I didn't even know it
It's quite common
😂😂😂🤣
Yeah I thought I was standing normal until I found out yesterday and now im going crazy trying to fix it
@@santicheeks1106 Me too. I thought it was normal to have lower back pains from standing for too long.
@@zedetach how is it going ?
I didn’t even know I had this till it showed up in my recommended
Woah that's insane. Even just by being aware of this issue and trying to correct it my posture changed so much.Had this problem where my hands wouldn't swing when walking, this opened them up
How much affect till now
There's plenty of apt stretches on the internet, that's the first that nailed mine and I actually felt was properly stretching the right areas 🙌
Можете скинуть ссылку, пожалуйста
I always wondered why my posture was so bad. I do not go to the gym and I am sitting down most of the time. I'm going to give this a go as well as start a gym routine to get into shape.
How did it work out?
@@joepvandijk Not it, he didnt work out hahaha
This is how you do it. Excellent info. There is many utubers who give false info how to fix this, they just show a little bit warm up exercises. Maybe they like to lie.
That deep squat hit the spot! Gawd dayum!
This was really useful, thanks Tom!
I’m going to start this routine today and see how long it takes to fix my anterior pelvic tilt.
me to bro
So how did it go do you recommend doing it?
@@mohamedalhusni6255 no one ever follows up
I would not recommend you do the lower ab exercises he advocates. If you have APT, 9/10 times your hip flexors are tight and lower abs are too weak. In that case, do NOT do the lower ab exercise he shows. It does NOT deactivate your hip flexors and they will end up dominating the movement, worsening your condition and making your lower back hurt. I REPEAT DO NOT DO THIS EXERCISE. You need to do lower ab exercises that DO NOT allow the hip flexors to activate. I recommend frog circles and sliding ab tucks.
Awesome video! After finding out about APT sites I've seen only talk about the strengthening of said muscles, so I found this really informative
Awesome Jason, glad to help
Of all the videos I've seen on this subject, this has been the most helpful. It's more or less the same exercise but you explain them well enough for me to do at home where as other videos don't do a good job describing exactly how to have the right form during these moves. Thanks.
Chances are your form is off bc you physically cannot perform them with proper form due to your APT. You're better off not doing several of the exercises he shows like the lower ab exercises and the hamstring stretches bc having proper form (when your form is already compromised by innate APT) is nigh impossible.
If you have APT, 9/10 times your hip flexors are tight and lower abs are too weak. In that case, do NOT do the lower ab exercise he shows. It does NOT isolate your lower abs and your (already tight) hip flexors will end up dominating the movement, worsening your condition and making your lower back hurt. I REPEAT DO NOT DO THIS EXERCISE. You need to do lower ab exercises that DO NOT allow the hip flexors to activate. I recommend frog circles and sliding ab tucks. They isolate your lower abs.
Screen shot!! My lower back has been killing me and I just figured out why while I was standing and washing up, every time I leaned back I felt pain everytime I leaned forward I felt relief. Then I thought Tom has a wicked video on this! Boom!
My man Tom out here wearing Feiyus!!
So I love you videos! I have been suffering for 2 years from si joint disfunction. My chiropractor says this is because the left side of my pelvis is in anterior rotation and the right side of my pelvis is in posterior rotation, and this causing my sacrum to be tilted. Can you post a video of some excercises I can do or leave some in the comments so that I can work on this issue proactively. I know this video wasn't centered around this, I just wanted to comment on the newest video in hopes to get a quicker response. Thank you so so much! I have been suffering so long! My chiropractor has helped somewhat but I'm still in daily pain!
I think I understand now. I'm always using the treadmill and sitting down a lot for work on the pc or games. Thats why my butt muscles are weak and I didnt do a lot of excersise for my core. Thanks to you I realized that I need to balance my muscles :)
Can someone who has done it please tell me whether it works and if it does how long did it take
Thanks for the great video Tom. I have a question. AthleanX recommends not stretching hamstrings until the APT is fixed. What is your opinion on this?
Yeah do NOT stretch your hamstrings. You need to CONTRACT your hamstrings. You can lightly foam roll so that you increase muscle activation when you work out but do not stretch.
There's a lot that's bad in this video including his lower ab exercises. His lower ab exercises allow the hip flexors to dominate, and they *will* dominate. You're better off doing exercises and isolate the lower abs like sliding ab tucks and frog circles.
@@Arunnn241 Could you answer this, can someone with Apt do rope jumps, high jumps and simple passive hang? I hope these three exercises do not stretch the hamstrings much??
@@Arunnn241 facts
@@Arunnn241 really makes me doubt a lot of fitness people giving guides on APT. Think only really those who have it had it and fixed it should be helping us
Would love a follow along to this.
Can’t wait to get into this!!! This is exactly what I needed, thanks so so much for sharing you knowledge :)
best of luck :)
I’m watching this video for the first time. How much has it helped you since you’ve seen it?
Elite level stuff. I love it. You really did your research.
How long does it take to fix that problem? Im starting today
LevesqueHHH let us know how your progress is going
Fantastic demonstration. Will be doing that next time at the gym!
Good luck Andrei
i always knew my body looked off, though i never knew what it was. i tried to get off the weight that hung off my belly, though i am decently skinny anywhere else. my butt always hung out, and i tried to flatten it. now i realize it was just my posture. i'm glad i realized before i made it worse!!
anyways, i'm gonna try this out and see how it works out for me. wish me the best of luck!! ( i'll try to update )
Yeah haha. I've been doing this everday for a week now, and my anterior pelvic tilt has definitely signicantly reduced! My curve is definitely not as protruded as all the thicc girls anymore😅
Don't do his lower ab exercises. If you have APT, chances are your hip flexors are tight and lower abs are too weak. In that case, do NOT do the lower ab exercise he shows. It will be too much resistance for your lower abs, and your tight hip flexors will dominate, just worsening your condition while making your lower back hurt. I REPEAT DO NOT DO THIS EXERCISE. You need to do lower ab exercises that DO NOT allow the hip flexors to activate. I recommend frog circles and sliding ab tucks. They will get you to your goal of reducing your APT 100x faster and prevent your hip flexors from coming into play.
update mah
Really good video 👍
I really enjoy your videos, can tell that you do your research and know what you are talking about.
I have a lot of flexibility/mobility issues but for now I think I will start with fixing my anterior tilted pelvis. I also heard that can make the hamstring tighter by the very nature that your hamstring is forced to stretch more when your pelvis is tilted.
Thank you for the videos !
Thanks! It can indeed make the hamstrings tighter, fixing it will often improve mobility :)
Just a tip about the leg lifts!! Adjust your hips before you go up and bring your legs up one at a time!
question: if you do this long enough for your anterior tilt to go away, do you have to maintain it or does your body maintain itself?
i guess it depends on how much you sit or workout?
I was wondering the same thing, and if you do it to much can you get posterior pelvic tilt
Berend Jansen if you fix your anterior pelvic tilt, you won’t need to maintain the workout. Just try to avoid getting again, like stop sitting wrong, sit straight and keep a good posture.
You're my new favorite UA-camr ♥️
I cant keep my back on the ground for the lower abdominal raises. Any tips to help me fix that?
Probably don't really need it anymore but flexing your abs helps with that
Put your hands under your butt to elevate your pelvis and it will help keep your back flat
It is anterior pelvic tilt i have the same .but now its flat
same
I watch all your videos ! thank you' isn't even enough ! You're helping me so much
I love your content, Tom! Thank you for sharing your knowledge and experience. Would you be able to do a video on fixing rib flaring and knocked knees? Many thanks in advance.
Works perfectly..NYC vid.Thank God🙏
Thanks for this. anterior pelvic tilt has been a big problem for me for years. Probably not helped by years of running and not stretching enough. Very helpful to have a new routine I can work with to try to improve this.
How’d you get on?
This is wonderfully helpful! Subbed!
That last exercise, when moving my feet to touch the floor, my lower back can't touch the floor. I'm trying so hard but it's not working and I'm frustrated
Keep at it; your abs will become strong enough to keep your back on the floor.
Try the isometric hollow body progression. Engaging the muscles properly is more important than doing the full move.
Can you create a follow along video for right lateral pelvic tilt?
How long can it take to inprove APT?
8 years
Cody Whitaker Depends on the severity, anything from 3 months to a year
Great channel mate
Really good video !! Would be great to have a follow along version to keep watching along with doing it.
Great wall assisted quad stretch been looking for somewhere I can relax for abit longer to go deeper into quads that works ! Cheers bro
Yes follow along would be amazing, did you find any follow along vids for APT?
This video is pure gold boy. Thank you
So to be clear, are these sets supposed to be done in a circuit? Like SET1: B1 B2 B3; SET 2: B1 B2 B3; etc....
Or per exercise? SET1: B1 B1 B1; SET2: B2 B2 B2; etc?
Done as a series or circuit with short rest between :)
Fantastic video, how long until you see visible results?
My lower back comes up from the ground when I perform the 2nd lower ab strengthing exercise . Its impossible for my lower back to stay on the ground when I lower my leg to touch my heels on the floor. What should I do ?
Yes great question. I want know that too
Excellent information and easy to understand and follow
I'm a bit confuse at fist. But then, I just knew what it is. In our language we call it "tonggek" (disapproving) and basically in media with women celebrities they call it "lentik" : curl.
Good video mate!
Can't seem to keep my lower back to stay in contact the floor :/
Idk if this is beneficial but you can bring your head up when laying flat and your back will stay flat
Hello, can you make a follow along video. Thank you so much :)
Doesn't the lower ab exercise strengthen the already tight/strong hip flexors?
I do not think So...It seems like lower ab exercise stretches lower back and strengthen abs ONLY...
Great video, I started developing a significant tilt and the stretching, especially the lower back stretches started to correct my tilt also my back is less tight!
I was wondering how long it takes to correct APT using this method?
Depends how bad it is
@@pbooij9495 what if it is really really bad
@@hawk6856 probably half a year to see decent results
D'Ãgòstîñø R depends on how old you are and how bad it is, it’s a lot easier for an 18 year old kid to fix it vs a 30 year old man
i dont get it. when i lay flat on my back i just cant touch the ground with my lower back
Do I need to warm up before this routine ? how long does it take to see results if I do this routine every day ?
At 8:05 he says you can do it before your workout, but depending on your age, you might want to warm up the appropriate muscles before you start stretching. Us old guys always warm up before stretching.
A long time. Especially with the lower ab exercise he recommends. You need to do frog circles, sliding ab tucks or any other lower ab isolating exercise. His lower ab exercise will only allow your hip flexors to dominate, making your condition worse.
sometimes it's just good to know i'm not the only one who is dealing with this. thank you :)
I would like to know that how long will it take to fully correct anterior pelvic tilt?
For a friend it took 5 months
This is the best routine ever
i definitely have this problem... i've always wondered what it was because in pictures and such when i was younger i've always noticed a strange tilt with my stomach
Is it possible to touch heels without lifting lowerback? Or its my weak muscles??
My back lifts as the heel touches. 6:25
Great video! Been having difficulty with pelvic tilt from heavy back squatting and poor posture. Having difficulty in performing hollow rock/hollow hold - any progression tips for this? :)