Are strict hanging leg raises, shins touching bar and stopping momentum at the bottom (which I can do about 5 until I reach failure at the moment) 3x a week + 3 sets of planks everyday enough to strengthen my core and help me beat my APT (anterior pelvic tilt)?
I have visible abs but they look stretched and distended, and after implementing direct ab work to SS I'm already seeing some difference, my abs look more compact and defined, plus my gut is smaller and my ribs are less flared. I'm also doing daily mobility and flexibility work.
My stretching routine goes as follows:
2 minutes lunge stretch on each side
2 minutes doorway pec stretch on each side
2 minutes standing hamstring pike stretch
2 minutes sitting in a full squat
2 minutes butterfly stretch
15 shoulder dislocations
15 wall slides
15 quadruped thoracic rotations
I also do shoulder dislocations and full squats throughout the day when I'm feeling tight.
>15 shoulder dislocations
>>37241115
https://www.youtube.com/watch?v=33P5AI27eiU
This exercise, am I doing too few reps?
https://www.reddit.com/r/Fitness/comments/ewrr0/writeup_on_the_dreaded_anterior_pelvic_tilt_or/
>>37241572
That's awesome man, thanks
>>37241086
I have that problem too because I was fat. The thing I do now is to tighten my abs slightly so my pelivs shifts into the right position.
>>37241820
Stomach vacuums helps too.
>>37241858
I used to do them but not religiously like my stretching, did they work well for you and how did you perform them?
>>37242565
Yeah helped because it made my abs tighter and one cause of APT is loose abs. Now I focus on how much I should contract my abs when standing in order to shift my pelvis into the correct position and then I use the same muscles, I basically do a stomach vacuum when standing but not as tight as when doing a proper one.
I started by doing 3 sets asap lying down when in my bed and when i got stronger I started do do them standing with a forward lean 3 or 4 sets.
>core training
>hip flexor stretching
>glute strengthening
should fix most if not all cases of APT
>>37241572
Been reading through the resources in this.
I spoke to my physio (treating another problem) and she said APT isn't much of an issue unless it is causing pain. Next time I see her I'll ask her more because that sounds like a crock of shit. How the fuck is this not meant to fuck me up?
>>37243804
I've always had some back issues, some of it was alleviated by stretching but they only ceased when I started deadlifting
