Anterior pelvic tilt is not fat! Learn how to lose belly fat from muscle-building moms

After getting pregnant and giving birth, some mothers successfully lose weight 3 months after giving birth, while some mothers, no matter how hard they try, their bellies are still loose and hang over their underwear! Well-known blogger "Muscle Mom" ​​said that the reason may not be fat, but the "pelvic tilt" that many postpartum women will experience. They need to strengthen their core abdominal muscles and stretch their waist muscles to truly get rid of the ugly reputation of "small belly woman".

Pelvic tilt makes it hard to get rid of belly fat, postpartum mothers are also on the list

It is not easy for pregnant mothers to lose weight after giving birth! The famous blogger "Muscle Mama", who built "six-pack abs" through fitness three months after giving birth, mentioned in her new book "Exercise, Become a Better You" that the reason why the belly is still protruding despite active exercise after giving birth may not be obesity, but poor posture caused by pelvic tilt. In addition to postpartum mothers, office workers who often wear high heels, have weak abdominal muscles, and sit for long periods of time are all at high risk of pelvic tilt.

The anterior pelvic tilt is caused by the excessive curvature of the spine, which makes the internal organs prone to sagging and the lower abdomen bulging outward. In turn, the waist and abdominal muscles are kept tight or too loose for a long time, making the body present an abnormal curve. Over time, it will lead to hunchback, excessive pressure on the cervical spine and knees. No matter how diligently you massage, it will not be able to effectively relieve the back pain.

Muscle Mom further explained that when walking and standing normally, the center of gravity should fall on the "sacrum", but when the posture is poor, the center of gravity tends to fall on the "lumbar spine". When the center of gravity changes and the body rotates the pelvis to rebalance, the problem of pelvic tilt will occur. If the rectus abdominis and gluteus maximus are weak, and the lower back muscles and iliopsoas muscles are too tight, it will cause lower cross syndrome.

Quickly flatten your belly after childbirth by strengthening your abdominal muscles and relaxing your waist muscles

To know if you have pelvic tilt, find a wall, press your back and hips against the wall, and put your palms into the gap between the wall and your waist. If the space between the lumbar spine and the wall is larger than your palm, it means you have pelvic tilt. Muscle Mom said that it is not difficult to solve the problem of "small belly" caused by pelvic tilt. As long as the core muscles including the abdomen are strengthened and the waist muscles that have been tense for a long time are stretched and relaxed, the condition can be gradually improved.

[Step 1 to improve pelvic anterior tilt / stretch the lumbar muscles]

• Action 1: Sit with your legs open and knees bent; press your body forward and downward.

• Action 2: Continue stretching for 15 to 60 seconds and then rest.

[Improving pelvic anterior tilt step 2 / training iliopsoas + anterior thigh muscles]

• Action 1: Kneel down, step one foot forward, and then lower your hips (push forward) for 15 to 60 seconds.

• Action 2: Imitate action 1, but this time pull your heel up. Hold for 15 to 60 seconds, then switch feet.