How to correct pelvic anterior tilt after childbirth

Some mothers successfully lose weight three months after giving birth, while some mothers, no matter how hard they try to lose weight, their bellies are still loose and hanging over their underwear! The famous blogger Muscle Mother said that the reason may not be obesity, but that many pregnant women have anterior pelvic tilt, and they need to strengthen their core abdominal strength and stretch their waist muscles to truly get rid of the ugly reputation of "big belly woman". So, how to correct the pelvic anterior tilt after giving birth?

The pelvis is tilted forward and it is difficult to get rid of the belly. The mother who gave birth to the child is also selected

It is not easy for pregnant mothers to lose weight after giving birth! The famous blogger Muscle Mom, who built six-pack abs through exercise and fitness three months after giving birth, mentioned in her new novel "Exercise, Become a Better You" that the reason why her belly is still protruding despite her active exercise after giving birth may not be obesity, but a poor body shape caused by anterior pelvic tilt. In addition to mothers who have just given birth, working people who often wear high heels, have abdominal weakness, and sit for long periods of time are all high-risk groups for pelvic tilt.

The anterior pelvic tilt is due to the tilt of the spine, which makes the internal organs easy to relax and the belly protrude. In addition, it causes the waist and abdominal muscles to be tense or too loose for a long time, making the body show abnormal curves. Over time, it will cause hunchback, excessive pressure on the cervical spine and knee joints. No matter how hard you massage, it cannot effectively relieve the back pain.

Muscle Mother further stated 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 is easy to fall on the intervertebral disc. When the center of gravity changes, the body rotates the pelvis to restore balance, which will cause the problem of pelvic tilt. If the abdominal muscles and gluteus maximus have no energy, and the lower back muscles and iliopsoas muscles are overly tight, it will cause "lower cross syndrome".

How to quickly get rid of your belly after giving birth: Strengthen your abdominal muscles and release pressure on your waist muscles

To understand whether you have anterior pelvic tilt, you can first find a wall, press your back and buttocks against the wall, and put your palms into the gap between the wall and your waist. If the space between the vertebral disc and the wall exceeds your palms, it means that you have anterior pelvic tilt. Muscle Mother said that it is not difficult to solve the problem of "little belly" caused by pelvic tilt. As long as you strengthen the core strength including the abdomen, and stretch and release the long-tight waist muscles, you can gradually improve it.

Improve pelvic anterior tilt step 1: flexion and extension of intervertebral disc muscles

Position 1: Sit with your feet apart and knees bent; lean your body forward and relax your body.

Position 2: Continue flexing and stretching for 15 to 60 seconds before resting.

Improve pelvic tilt step 2: training iliopsoas muscle outer thigh root muscle group

Position 1: Kneel down, step one foot forward, and lower your butt (push forward) for 15 to 60 seconds.

Position 2: Follow position 1, but this time lift your heel up. Hold for 15 to 60 seconds, then switch feet.