You are obviously very thin, but you still have a small belly. I wonder if you have any troubles in this regard? I already have a balanced diet, and I have also reduced sugar and starch, but I still can’t lose belly fat. What is the reason? You may have an anterior pelvic tilt, giving the appearance of a fake belly, but not obesity.
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The anterior tilt of the pelvis is used to describe the relative position of the pelvis. If we look at the pelvis from the side, we can feel that the position with bony protrusions in front is the Anterior Superior Iliac Spine (Anterior Superior Iliac Spine). The Posterior Superior Iliac Spine at the bone should be on the same level. If the posterior superior iliac spine is higher than the anterior superior iliac spine, it means that the pelvis is tilted forward. Conversely, if the anterior superior iliac spine is higher than the posterior superior iliac spine, it means that the pelvis has a posterior tilt problem. Generally, there are 4 main causes of pelvic anterior tilt. Big reason:
1. Sedentary
When sitting for a long time without relaxing the tense muscles, lower cross syndrome may form, causing the hip flexors (Hip Flexor) to be too tight, involving the pelvis to tilt forward.
2. Often wear high heels
When wearing high heels, the center of gravity of the whole person will be different, the pelvis will tilt forward and the buttocks will tilt back. In order to balance the body so that we can walk normally, the lumbar spine must bend more than usual to maintain balance, so in addition to the pelvis The problem of leaning forward is sometimes accompanied by the problem of low back pain.
3. After pregnancy
During pregnancy, the belly gradually becomes heavier and heavier, and the pelvis will involuntarily tilt forward. The core and abdominal muscles will help maintain the position of the pelvis and spine. When they are weak, the pelvis is prone to anterior tilt due to the relationship between the bone structure. Separation of the rectus abdominis often occurs after childbirth, making it more prone to pelvic anterior tilt.
4. Poor standing posture
If you are used to protruding your stomach forward when standing, if you don’t need to use force to stand lazy, it is easy to make your pelvis lean forward. Over time, your body will maintain this posture.
3 ways to improve pelvic forward tilt
Anterior pelvic tilt will not only affect posture, but also increase the risk of low back pain. If you want to improve the problem of pelvic forward tilt and get rid of false belly, you can do the following 3 exercises to improve pelvic forward tilt with yoga therapy instructor Lexin Lai.
1. Bridge Bridge Pose
- Lie flat on the ground, with the upper body close to the ground, knees bent and the soles of the feet on the ground, with the knees and heels in a straight line.
- Press the palms down and press the ground with both hands. When inhaling, the buttocks and abdomen are slightly tightened, the pelvis and buttocks are lifted upwards, and the heels are firmly stepped on the ground.
- The shoulders, pelvis and knees are in a straight line, hold five deep breaths, then slowly exhale and lower, repeat 3-5 times.
2. Single leg Bridge Pose
- Lie flat on the ground, with the upper body close to the ground, knees bent and the soles of the feet on the ground, with the knees and heels in a straight line.
- Press the ground with your palms down and your hands. When you inhale, tighten your buttocks and abdomen slightly, lift your pelvis and hips upward, and step your heels firmly toward the ground.
- Then, shift your weight to your left foot, lift your right foot toward the sky, and bend your knee.
- When you are on one foot, you will especially feel the strength of your left thigh muscles, abdominal strength, and buttocks. Hold 5 deep breaths, then slowly exhale and let go, turn to the other side and repeat. Repeat 3-5 times.
3. Figure 4 Bridge Pose
- Lie flat on the ground with the upper body close to the ground, bend the knees and step on the ground, shift the center of gravity to the right foot, bend the knee of the left foot outward, and place the left foot on the thigh of the right foot to form a figure 4 shape.
- When inhaling, tighten the buttocks and abdomen slightly, tighten the muscle door sphincter, the abdomen is strong, the pelvis and buttocks are lifted upwards, and the right foot is firmly stepped on the ground.
- The left foot will especially feel the stretch of the outer gluteus maximus, which opens the hip joint, while the whole set of movements strengthens the thigh and gluteal muscles of the right foot, improving posture and pelvic forward tilt.
Bridge pose can strengthen the gluteal muscles, adjust the muscles of the pelvis, hip joints, and inner thighs, relieve muscle tension caused by sedentary sitting, and slowly adjust the pelvis to the correct position of the body.
Written by: Athalie Wong, a registered chiropractor in Hong Kong
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2023-05-14 13:43:40
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