“How you carry yourself speaks volumes about how you feel about yourself.” –Cindy Ann Peterson
Bad posture plagues a majority of people— due, in part, to bad habits, long hours at desks, weakened muscles and improperly aligned muscles. The most common way this presents itself is as an anterior hip tilt. This tilt can cause an individual to look like they have a tummy pooch, even if he/she is standing up straight. It can also cause stress on the back, legs and shoulders.
While walking around backstage at my last fitness competition, I couldn’t help but notice how flat the tummies were on the IFBB pro Bikini girls. Even though I was at my leanest, I still had a little tummy pooch and did not understand why. I asked my coach (Gennifer Strobo) about it after the show, and she said that it might be due to an anterior hip tilt. After doing some research on it, I discovered that this was my problem and I went about looking for a solution to it.
According to Dr. Glenn Kent, the tilt forward is caused by weakness in the hamstrings, glutes and abs, and tightness in the hip flexors and thighs. There are two main ways to fix this:
• Strengthen the hamstrings, glutes and abs
• Ease the tension/tightness in the hip flexors and thighs
The following workout is designed to help fix the anterior hip tilt, which in turn will help create a leaner silhouette with a flat tummy and sculpted legs. There are four parts to this routine: a daily glute/lower back/stretching routine, a leg-strengthening routine, a core-strengthening routine and cardio workouts. The leg-strengthening routine can be done 1-2 times a week (not on subsequent days), the core/cardio routines can be done 2-4 times a week and the glute/lower back/stretching routine can be done every day.
Stand Taller and Look 10 Pounds Leaner Workout
Daily Glute/Lower Back Strengthening and Stretching Routine
Superset:
1-leg Glute Bridges – 3 x 10, each leg
2-leg Glute Bridges on toes – 3 x 10
Hip Flexor Stretch on step/box
Hamstring Stretch lying on ground
Quad Stretch lying on side (also for hip flexor)
Leg-Strengthening Routine
Jump Rope – 3 x 60s
1-leg Leg Extension – 3 x 10, each leg
Superset:
1-leg Leg Press Machine – 3 x 12
Walking lunges – 3 x 10, each leg
1-leg Hamstring Curl – 3 x 10, each leg
1-leg Deadlift – 3 x 12
Core Routine
Flutter Kicks with lower back pressed on to the ground
(don’t allow a gap— this will really hone in on the lower abs)
3 x 50 kicks (or until failure)
30-second rest between sets
Barbell Rollouts
4 sets x 15 reps
30-45 seconds rest between sets
Star Planks
3 sets x 1 minute or until failure, 30 seconds rest
30-Minute HIIT Cardio to Follow Lift (Pick any piece of Cardio equipment)
This cardio uses the RPE (rate of perceived exertion) scale of 1-10, with 1 being standing still and 10 being a max exertion.
Start with 5 minutes at an RPE of 3, and gradually increase up to an RPE of 5-6
Complete the following circuit 3 times for a total of 21 minutes:
2 minute RPE 5-6
1 minute RPE 8-9
1 minute RPE 5-6
1 minute RPE 8-9
1 minute RPE 5-6
30 seconds RPE 8-9
15 seconds of squats, 15 seconds of calf raises (off machine)
Cool Down: 4 minutes at RPE of 3
Other Cardio Options From FitnessRXwomen.com
Outdoor track workout: http://www.fitnessrxwomen.com/training/print-go-workout/get-on-track/
David Siik Treadmill Workout: http://www.fitnessrxwomen.com/fat-loss/cardio/burn-fat-with-treadmill-intervals/
References:
Contreras B. “Current Position Statement on Anterior Pelvic Tilt.” http://bretcontreras.com/current-position-statement-on-anterior-pelvic-tilt/
Garnas E. “5 Steps for Dealing With Anterior Pelvic Tilt.” http://www.theptdc.com/2014/06/5-steps-dealing-anterior-pelvic-tilt/
Kent G. Exercises to Improve Your Posture: Stand Taller, Look 10 Pounds Thinner. https://ramchealth.com/media/98792/posture-doc-from-dana-g.pdf
Kritz M and Cronin J. Static posture assessment screen of athletes: benefits and considerations. Strength & Conditioning Journal 2008;30(5):18-27.
“Fixing Anterior Pelvic Tilt: Posture tricks to make your butt and gut smaller.” http://www.swolept.com/posts/fixing-anterior-pelvic-tilt-posture-tricks-to-make-your-butt-and-gut-smaller#.VjeehPlViko
“Pelvic Tilt.” http://www.mbmyoskeletal.com/learning/pelvic-tilt/
