INCREDIBLE Way to Fix Anterior Pelvic Tilt - NEVER BEFORE Seen Exercise!
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- เผยแพร่เมื่อ 29 ก.ย. 2020
- Unlock the Secrets to Healing Hip Flexor Pulls and Beyond with This Video's Essential Exercises and Revolutionary Concepts!
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VIDEO DESCRIPTION
In today's episode, Zack from CoreXcell tackles the common issue of anterior pelvic tilt, debunking myths and sharing personal insights on effective correction techniques. Unlike conventional wisdom that prioritizes abdominal and glute training, Zack highlights the minimal impact these muscles have on correcting hip structure. Through his own journey from a severe anterior pelvic tilt to achieving a balanced posture, Zack reveals the critical role of medial rotators, specifically the glute minimus and medius, in properly aligning the pelvis. This episode promises not just a testimonial but a deep dive into the anatomy and mechanics behind anterior pelvic tilt, offering viewers a clear path to improvement.
Further, Zack demonstrates a targeted exercise using a soccer ball to isolate and strengthen the crucial glute minimus. By adjusting common misconceptions and focusing on medial rotation, he provides a step-by-step guide to performing the exercise correctly, ensuring maximum benefit without compensations. This approach not only addresses the root cause of anterior pelvic tilt but also opens the door to a comprehensive body correction through Corexs12, a program designed to enhance upper body, lower body, and core strength. For those struggling with posture issues, this episode is an invaluable resource, offering practical solutions and advanced techniques accessible through the video's web app link. Join Zack as he guides you through correcting anterior pelvic tilt, a key step towards achieving a healthier, more balanced body posture.
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@3:40 is when I realized this guy is not fucking around about helping us
Lmao
🤣🤣🤣🤣
Im dying 😂😂😂😂😂
Lmaoooo
😂😂😂😂😂😂
This guy is 100% about explaining it clearly and doing it correctly. Butt cracks be damned.
The butt crack caught me off guard 😂
holy cow man!!
Committed to excellence!
Too enthusiastic and forgot there was ladies present!
Yeah the glute muscles are close to your butt crack..:)) check in the mirror. LOL
Finally!!! After suffering from apt for almost 7 years. Tried all.... Stretches... Ab work... Tva work... Obliques work... Breathing.... Conscious about sitting standing and sleeping posture... But no improvement at all.... Did your exercise and already got a huge improvement after 1st try itself. God bless dear. You changed my life. I almost felt suicidal... Depression kicked in with my apt.... Where I have never been depressed before apt... Thanks to the infinity 😊😊😊😊
Hey I have anterior pelvic title and I am skinny I have it from 10 years and I did every single exercise on TH-cam and it doesn't work are you sure this video will be different from us please I want to know more about you this is killing me
@@skyvideotv9520 Yeah try it. I am 100 % sure it will work. I did tons of ab work : sit ups... Wood chops... Ab vacuum... Farmers carry... Crunches.... And I still had apt.... I did hamstring and glute exercises.... But still I had apt... I slept on my back... With pillow under knees...sat with good posture stood with good posture ... Still I had apt... From apt I also got neck jaw pain since my spine was in apt... I tried tons of stretches... For months... Still had apt.... Try to change my breathing... Still had apt... But... When I did the exercise in this video my apt was barely noticeable from day 1 itself. This exercise targets the glute minimus and glute medius which is the key to correcting apt. Other glute exercises that I did in the past only targeted the glute maximus which did nothing to help my apt. Go for it mate. Try the exercise.. It's different and will eradicate your apt. Hope it helps.
@@schoolschool8352 how long did it take you to fix when you started doing this from day 1?
Dude APT literally gives you a mom butt and man boobs... This... has taken away my confidence. I hope this vid helps as much as it did you.
@@GG-bw3uz same😔
Thank you so much for taking the time to explain every detail of this exercise, greatly appreciated !
One of the most thorough and informative podcast I’ve ever found regarding APT. Thank you! Do more 😊!
3:36 Toe Clam --> 3:52 The Set Up --> 5:18 Right Posture --> 6:44 Alternative
You are incredible!! This is changing lives. This is why I hurt my back. You explained every detail and possible issues. Phenomenal with the details. Now I need to see your program. Have blessed day
Very smart and informed solution. Thanks!
Excellent. Very helpful. Thanks.
You are too good in simplifying a complex problem. WOW.
Very well presented video to help us learn properly ; thank you
This is absolutely genius to target glute minimus. Not just helping pelvic tilt but release piriformis and psoas muscle at the same time. Yes yes and yes my friend you are a genius.
Bless you, your work and your channel
Just wanted to share my experience so you guys don’t think it’s a scam. Everything else is unnecesary (at least was in my case).
This single exercise is enough. I am on day 2 and already see results. I always looked like i have a big ass and everyone commented on it and this guy saved me.
Bro ab thik ho gya kya tumhare anterior pelvic tilt..?
Did doing this exercise make your waist wider ?
And how many sets and reps should I do ?
Did doing this exercise make your waist wider ?
"And how many sets and reps should I do ?
great video..great info and demonstration...iv had this pain for long time..now i understand!.. thanku so much!
Strengthening my glutes has already made me a little more flexible . I can almost completely sit my butt on my heels. I can do over 30 pushups in a row and can do lots of Leg lifts for the lower abdominal in other words I'm in ok shape. Most importantly I learned Strengthening the glutes / retraining my hips to tuck in is the best case for correcting tilt.
have you seen any progress mate?
will hip thrusts help
Glute Bridges will help, both holds and going for repetitions but you have to tuck in the hips, into posterior tilt, as much as possible.
A lot of different exercises help because apt is often just being undertrained in the entire core and hip area. So learn as many as possible.
Aah thank you this is very clear and a lot of good knowledge. I’ll be adding this to my daily exercises.
I just tried this for 1 minute, and the spot you pointed out really burns!
I have these symptoms for 11 years now. It feels like I finally found What I need to do to fix it
how does your back feel today? better?
@@jamesjackson7359 good shout
dude, please update your progress,thanks
Do you get knee pains too??
@@simonmora8772 yea, check out squat university on instagram, u prob have weak glutes and your knee(s) are taking your weight
I have had pain when doing squats with weights. After doing this I felt pain relief and was able to squat pain free. Thank you sir!
Explained and demonstrated perfectly. Thank you😌🙌🏾
It's Work for u or not
My dad told me and my brother that we all have “Sway backs” naturally 😂 I think this is going to change my life. Thank you!
You mean Lombard lordosis I think
@@thomashannam1677 huh?
Google it
@@mrceresa1 have you seen any progress in your apt yet?
how good is it going ?
So... you invented the exercise in August and already in September you have great posture and making a video about it - Amazing!!
Thanks. But i had other exercises i used in the past to fix my self. But this one is the best.
@@CorexcellSportsTrainingRehab Thanks so much. Which others would you say are great to focus on?
Fantastic!
6:11 is where the real explaining starts
Thanks! I'm glad that I skipped all the other bs and jumped straight to the meat and potatoes
@@CLong-cm5eg meat and potatoes are at 3:40
At first I thought you are trolling everybody by showing us his buttcrack :D
@@SillyNolan Thankfully he kept his meat and potatoes in his pants.
Thanks man👍🏽
Just wow wow
I used to cross my left leg on the right knee and arching my back at work for like 30 minutes to the extent that I feel numbness in my left leg and after 3 years I had IPT and I suddenly felt constipated and bloating for no reason for 8 years and went to all doctors and PT and no luck
I start to do stretches for the hip and have good results but not gone
I started doing this exercise in this video and really felt quick results much better more than any exercise I have done before which means it is targeting the source of the issue
Thanks dr
🙏
So any results u got from this excersie?
I'm same he's pain and bloating for 12 years been getting to fix it for 3 seen many professionals the know sod all and don't help and I seem to underand this stuff better than them
@@mikede2331
Actually human body is complex and I believe that whenever there is no specific problem in any organ then it must be a muscle issue that might be tight or weak overtime and we can’t feel it but it is impacting something iside our bodies and its functioning
Check your neck and shoulders they might be a reason do some massage to them or your body balance
@@Abdallah86F did ur apt fixed?
Always had sat with my toes around and behind the chairs legs 😄 that would explain my persistent APT despite trying to fix "lower cross syndrome" which in my case didn't apply, or be constantly vigilant about my posture. Big thank you!
Thank you for this lesson.
Thanks, this is great!
Great explanation
Good job, thanks
This is great!
Every single last thing Zack has recommended has helped me so much. I was wasting so much time referencing other coaches on youtube and none of what they were presenting was helping. Without the information Zack shares I could never have made my recovery.
sooo did it help?
It work?
Does anyone know if the hip abduction machine in the gym is good for anterior pelvic tilt? Does it target the gluteus minimus and medius?
@@talkingbirb2808 try it for yourself and find out lmao
I bet 11 months on and you still haven’t done anything about your apt because instead of being proactive and trying different things you did nothing
My guess anyway
@@CrazyPanda688 yep, you are right :) sad realization. The apt does not bother me too much I guess
Man when that soccer ball got purchased, I bet it never thought this was coming.
Comment of the week
Thank you so much!
As a former hurdler, this is the muscle on me that got weak af when I stop hurdling and then all my injuries started. It's the same muscle group that gets the trail leg up and around when going over the hurdle.
So glad I came across this video. All my life I’ve been suffering from this. Lower back ache hamstrings on fire.
Yesterday I looked in the mirror and saw massive unusual curve in my middle back 😖 Anyway done over 100’reps my posture looks normal. My hamstrings feel relaxed, thanks so much for educating us.
Really bro ..
Ab aapka anterior pelvic tilt nhi hai ..?
Thank you for this video!
I liked how you showed the target areas. Very useful for me!
That is really good 👍
This is such a gem thx u
Excellent 10/10!!
I really like the videos here but I don't want to have to go somewhere else to get more put it here continues with this video with more thanks so much for all the help
jesus that video is literally perfect, informative making ppl UNDERSTAND (which sadly mostly misses in those type of informational videos) and perfectly exaplaining the exercise - will 100% try that out !!!
the only but i have is, do you not rather want the hips externally rotated than internally? which is why you squat knees outwards - or am i mixing up 2 things right here?
Thanks a lot!!!
Wow! This video saved my life!
I love you. You are a true body worker
I just jumped on the floor to try these and really felt it on the left side. Thank you for sharing.
thank you very much 🙏🏽
Nice video. Really excited to try this exercise. I've always noticed my left leg is turned outwards. And I've had ATP with chronic lower back pain for years now.
The surprise butt crack in the video was just an added bonus too!
Great video! This exercise is exactly what I needed, thank you so much
How do you feel the glutes i can't even feel them. I feel my quads and hamstrings more. Barely my glutes
@@rex_8618 strengthen the glute medius first it may take about 2 weeks then come into this exercise and feel in the glute minimus.
THANK YOU SO MUCH CHANGED MY LIFE SRSLY
I totaly discovered this video by accident, but i think it just changed my life. :D Thank you!
Did you fix your APT?
For anyone reading this it does work, my pain was so severe I had neck pain & upper back pain from how weak the area was not to mention back pain & Even leg pain from the stress of this area being so under developed ! Do the exercise & progress, you will know about it if you try the leg turn in test & your spine tries to pull down & your belly falls back into place lol I purchased the app although mine has expired now after 6 months I’m thinking of re purchasing for other rehab exercises
Very helpful!❤
Thank you💫😽
Hey thanks for the video. Did mention sets and reps?
U literally jus saved me brother I’ve had this problem for years didn’t understand it
Did doing this exercise make your waist wider ?
And how many sets and reps should I do ?
me too its kinda crazy
Excellent information
Good vid. Similar to mat based Pilates
I will try this
Thank you!
As a Physical therapist Assistant: 30+ years this was really good .
Planks really helped my anterior pelvic tilt. Resisted pelvic tilts also helped.
Thanks Brother, Yes planks are solid. Good point!! :) But they will only get you to a certain point. This gets the hips to the next level and corrects APT at a faster rate.
@@CorexcellSportsTrainingRehab i agree and will also now incorporate you're exercises: i wish l knew these in high school, had a very strong APT and 200m was ok but would hit a wall at 300m hamstrings would tighten up in my 400m ,ran a 51 but would have broken 50 and maybe 48 .
RPR is also helping and increasing mg .
I am running Age group 800 but working on getting my speed back!
You and cal Deitz have the best videos !
Does the hip flexor machine at the gym work?
@@CorexcellSportsTrainingRehab can we put pillow between legs ?
@@michaelpawluk6791 Hey dude I was wondering the same. Did you find an answer? Thanks
God blessss you!!!!
Thanks i never seen this way to solve anterior pelvic tilt
This makes so much sense, i have exactly this problem.
it is currently 11 am and I was not expecting a full moon to emerge haha! very thorough video nonetheless :)
0:58 What Causes Anterior Pelvic Tilt
2:11Explanation and description of medial (internally) and lateral (externally) hip rotators: Some APT sufferers must isolate gluteus medius/minimus; relax tight hip flexors (iliopsoas), sartorius, biceps femoris, and piriformis +associated lateral hip rotators. The tight lateral hip rotators externally rotate the thighs causing the anterior tilt of the pelvis. Our anterior pelvic tilts then strains and tightens the iliopsoas which in turn likely causes lower back pain due to the psoas' connection to the lumbar spine (pulling it forward). Focusing only on strengthening the rectus abdominus (front abs) only makes the problem WORSE, by putting further strain on the iliopsoas because they are often also worked during ab exercises! Strengthening a weak gluteus medius/minimus helps internally rotate the thighs which naturally sends the tilt of the pelvis forward.
3:35 Toe Clam Exercise
Thanks. Good work.
Man you're a genius, I tried for years now to fix my APT, with lunge stretches and ab training and so on, and it actually seemed to be getting worse over time despite everything I did.
Now I've tried this exercise for 3x10 reps per side and felt immediate relief.
Any pointer on what to do about the shortened Erector Spinae, or will that just resolve itself when I fix the hip position with this exercise?
I did this exercise for a few days and my adductors started to get very tight. The solution was to add some adductor (& abductor) exercises. I've been doing this now for two weeks and my anterior pelvis tilt has really improved a lot.
Wait i may have the same problem. I have been doing this for a few days and first 2 days felt it a lot. Now i can fix my pelvis rotation better but feel like my lower back is tight. Do i have the same problem, what exercises did you add, please answer.
Thankyou, friend. I also struggle with anterior pelvis tilt and I've been doing a ton of abs and gluts exercices whit some results, but I wish I could do better. I'm definitively trying this out.
Thank you!! If your serious about getting fixed. Check out the link options in the video details
@@CorexcellSportsTrainingRehab Hi! Thanks for the video. Can you tell me the name of that app at 2:19? Looks like an awesome tool for people interested in human anatomy.
What exercises do you do that got you those results ? I’ve been trying for months with none
PPT on an inversion table has helped me. Resisting lordotic curve of the lumbar spine. The Thoracic spine has to release too
I just subscribed for your channel ❤ ❤❤
This is awesome! Does anyone have the link to the advanced video for the APT fix? I can't seem to find it in the description, thank you!
God bless you
Hi Zack, I have this problem,plus scoliosis,degeneration in spine etc. I also have prolapsed bladder. Will this exercise make the frequent urination worse, Thanks Diann
I am doing very day your exercises and stretches. I happy APT Problem solved.🤝👍💜🇮🇳.
Any update?
Hi mate, great video on explaining this stuff , how many time a week do you recommend this exercises.
I was going to try everyday, 3 sets and weekend off, what do you recommend, Thanks
This works because it helps strengthen and restore internal rotation on the hip that is limited!
what is this amazing anatomy software? someone please tell me
Looks like a software from “visible body” to me. You’ll find it via google.
Google Body
Your one more glute strengthening video is not available can you make it available please?
Great Video! What program were you using for the anatomy demonstration?
I felt it right exactly where you did mention, then what to do after that? Is this exercice only can fix the APT? How many reps and times to make it?
Does anyone know if the hip abduction machine in the gym is good for anterior pelvic tilt? Does it target the gluteus minimus and medius and is that a good thing? Also is this exercise alone sufficient enough for fixing it or should I be doing other things? Thanks!
I was not ready for the crack! I appreciate your dedication to teaching though! lol
Other than seeing your Axx the rest of the video was great! :-)
To be honest all I can feel is my ankle and lower leg getting fatigued, my hips folding over themselves (like when your ribs touch when bending over), and my TFL and tight hips, nothing in my glutes, it’s everything else, even with the leg on the floor straighter.
EDIT : its more correct feeling with my legs more tightly angled as though I were kneeling on the floor or sitting on unfolded legs, I had my legs too extended. If I feel this is getting better or it’s potentially helping my APT (and things related to it like my scoliosis/kyphosis, flat feet, knee troubles) I will do another update. I’m not super overweight anymore, only 25-27% bodyfat at worst, probably more like 23% at this point, but my trunk really binds over itself and bunches up by my waistline (above where trouser pockets are), maybe it’s a scoliosis thing, my body might just be short and compacted, it’s just rock hard flesh, not fat. That’s the most uncomfortable part, other than the TFL stuff which was worse when I had my legs too extended/not tucked enough.
The same happened with me! I bended my legs more and I was able to feel it in my glutes
I’m sure this could be useful for some extreme cases. I have a feeling hip thrusts and holds are all most people need
what defines an "extreme case"
Please make a video to fix Posterior Pelvic tilt.
I feel like you have just explained a major issue in my life lol 😂
His glute issue is no joke
But on a women it just looks super sexy
It develops when u sit down down for long periods of time.
@Keely Stokes, Anterior pelvic tilt looks good on women, gives them more body curves.
I have also
Wow the medius and minimus is important. These were the same things I had to strengthen for my hip drop/ Weird gait issue as well.
Hii can u tell those exercises or link me the video for hip drop
How’s the hip drop
I watched this vid last night.
Want to try it in bed before sleep.
I did like 20-30 reps on each leg,and after my lower back pain that haunted me for several months started relief almost instantly.
Im tryed training butt/abs ,and stretching hip flexors/lower back like other suggested videos on youtube for APT with millions views - and none of them was working.
Also i was confused why its not working,because my butt/abs was really in good shape already.
Thank you for sharing this knowledge mister!🙏🙏🙏
Update ? I am so sad about that situation I always feel my stomach is getting bloated but it’s my posture
@@alonmizrachi4575 Doing this exercise ocassionaly,mostly evening,and before sleep in bed.
Its relief low back pain for like 50-60%,but posture still the same +-.
Maybe need more time to fix it like 5-7 months,+ some additional exercises.
@@siberiankhatru5440 wait so tell me you tell me that doing this exercise for a month and still no helping of anterior pelvic tilt
@@siberiankhatru5440 How is you APT now? Has it been fix after 2 years of exercise??
How's it now? Looking for a way to fix Apt and lower back pain
This is very informative thank you man. I’m 23 and suffer from this all in my knees and lower body- I’m praying this will be the trick you seem to have the right idea thank you. How many reps/ times a week do you recommend? I miss having strong grounded legs and feeling strength in my strides and glutes walking through life! It’s like my glutes forgot to be glutes I need training asap!
How’d it go
How'd it go
How’d it go
How'd it go
How did it go
Excellent a bit more shrewd than most other physiotherapists. But that pant drop at -4:06 for the butt cheek glute medius show. Priceless. Not many people do that . Kudos to you 👍💩
We are all humans. We all have it. People who pretend that they not have it have more constant tention in their bodys. 🤓
How often and how many reps do you advise doing this? Thanks in advance! I have a really sore hip from cycling and I hope this can help it!
bump
could we use a pilates ring for this as well ? (ie instead of a ball)
Please make video on disc slip
Will try to do it from today
Damn! @SunRayBee Looks like you also have anterior pelvic tilt. Hope it gets better soon.
Any improvements?
@@riteshmhatre978 you also have?
Any improvemtns?
Please feel free to laugh at me, but on my own the way I figured out how to isolate that muscle for my body was to get into a complete backbend then open my knees and roll my ankles to press the outer edge of my feet against the floor and BOOM those muscles fire. Your way seems easier hahaha. I can only get to those muscles once I have already stretched Psoas, adductors, lower spine, lats, abs etc. Basically everything. When Im stuck in APT, even getting into that C shape correctly is going to require a pretty significant warm up and tension release. Thank you so much for your attention to detail in this video. This was a lot of work you did here. You really speak to my self doubt and answered all my questions thoroughly. I will implement this into my routine and I already know it’s a complete game changer for me. I will probably have to vomit when I get a good contraction on that muscle, it’s no joke.
Good job on fixing your pelvic tilt. I notice you still have a bit of rib flare. Can you fix that next and make a video on it? It would be very helpful.
That is boxing rib injury. No i can not
Would the hip hike work for this ? At it is a direct hip exercise to thanks :)