8 Min Exercises to Fix Anterior Pelvic Tilt FAST | Relieve Lower Back Pain & Look Taller!
ฝัง
- เผยแพร่เมื่อ 14 ก.ค. 2020
- #PostureFix #BackPain #FlatBelly
Do this exercise once or twice a day, you will see the difference in 7 days and get good results in about 4 weeks.
The exercises starts at 00:56
Subtitles: Please click the "setting" icon ⚙️ or the three little dots on the right top corner of your screen for the options
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Disclaimer:
1. There is no spot fat loss means, for example, we can not only lose the fat on legs while keeping the fat on our arms, which doesn't mean the leg workout cannot slim down our legs. Because the leg workout can burn a certain amount of calories, which can lead to burn the fat all over the body. Meanwhile, the workout mainly targets the leg muscles, so it has a specific slimming and toning effect on the legs.
2. When you do workouts targeting specific part of your body, like Legs or Arms or Abs, including whole body fat burning exercises and watching your diet, can always help to get the results faster! Also, every person is different, so you may take longer or shorter time to see the results compared with other ones.
3. I recommend you consult with medical professionals before beginning any exercise program, and always do exercises in safe environments. This video was not sponsored. I use affiliate links. Thanks for your support of my channel! - แนวปฏิบัติและการใช้ชีวิต
I started my change in July 2020 and your exercise are the only ones I could do at least 3 times a week without being demotivated, the changes I saw in my body and my posture are amazing and even when I stoped doing them from 2 weeks it wasn’t difficult to come back and do the workouts again, thanks to your videos my body, my motivation and my mental health are better, thank you so much! I lost 32.5 kg in 6 months and I have successfully kept my ideal weight until now
does this workout help you to lose weight too?
@@b.e.6230 my friend, you will loose your weight. do what needs to be done. i believe in you. sendin you some love. i struggle too (back pain almost 24 7) but we got this. sometimes o just cry because i feel hopeless. just do it no matter how many times you fall - with this attitude you already won. love you dawg, we freakin got it!
@@user-rw4zy6ho9x this comment made my day. you're so sweet. thank you
Wow 32 kg Amazing!
@@user-rw4zy6ho9x все получится) верь в себя! 🤗
All this time, I thought I have a big booty, apparently it was just bad posture 😅😭
Yeah same
Ss me tooo!!
ME TOO LMAO
same :( lmao
Same😁
It's July now but I still need April. Thank you so much.
Haha, thank you.
Hmm , it's April now
It's July now
Its october now
It's November now
I hadn't realized I had this problem and was always worrying about why exercises hurt my back so much. Thank you, this has helped me tremendously!
Heey, I started to do it, here are my thoughts:
Day 1 - ✅️ It was quiet hard, I definitely didn't engage the right muscles.
Day 2 - ✅️ Was also quiet hard, I was still sore from yesterday.
Day 3 - ✅️ Got better at mind-muscle connection during stretch exercises.
Day 4 - ✅️ Mind-muscle connection is getting better. The exercises are easier to do.
Day 5 - ✅️ I can alreadly slightly feel a difference in my posture. Belly appears slimmer and feels more tight!
Day 6 - ❌️ I didn't do it.
Day 7 - ✅️ Everything feels so much easier. I can finally get through the bycicle crunch session without break!
Overall progress after week:
- belly is slimmer and more tight
- reduced lower back pain
- I am actively more thinging about my posture during the day
- It's easier to maintain the correct posture while standing
- my neck hump appears less visible too!
Day 8 - ✅️ I was quiet tired, but still did it. Exercises were easy to do.
Day 9 - ✅️ At this point the exercises just feel rewarding for my body.
Day 10 - ✅ I really didn't want to do it today, but pushed through.
Day 11 - ✅️ I did it at like 11PM, but it was alright.
Day 12 - ❌ I didn't do it.
Day 13 - ✅ I did it, came back even stronger!
Day 14 - ✅ Loved it!
Overall progress after 2 weeks:
- belly is toned, my waste shrinked
- lower back pain reduced even more
- maintaining the correct posture is much easier
- shoulder alignment improved
- neck hump appears even less visible
Day 15 - ❌ I didn't do it. I know. I'm lame :D
Day 16 - ✅ Did it, loved it. Even though I didn't do it few times, the progress still shows on my body.
Day 17,18,19 - ❌ I was out for the weekend and didn't have space to do it.
Day 20 - ✅ It felt so good to do it after 3 days of break :D
Day 21 - ✅ I did it.
Day 22 - ✅ Wow. I can do more reps of the abs exercises!
UPDATE: LMAO I TOTALLY FORGOT TO CONTINUE WRITING IT.
Anyway I finished it and I 100% recommend doing it. It's miraculous for holding the right posture and enganging the right muscles during other workouts! I look taller, slimmer and more imporant, I feel so much better now that my posture improved!
Feel free to ask questions, I will come back from time to time to answer them.🙂
Did it really work? How old are you? And finally, exactly on what day did you start to see the result ?
For those of you who just found this video and are watching it in pain laying in bed or sitting on the couch, get up and do it. I've only done this one time so far and it provided instant pain relief, which is a blessing. I've been dealing with lower back sacral illiac pain for years so any form of instant relief is fantastic, even better if a month from now I'm on the road to recovery :)
Are you still doing it?
I didn’t even realize this was a thing... I’m gonna be doing some workouts from now on 👁👄👁
What's the result?
ikr omg
I didn't know it can be fixed ! Now, I'm on it
Yup...be active 👁️👅👁️
I was going to say the exact same thing,then I saw your comment ! 👍
Wow. This is so professional and amazing! You even took the time to show people if they have Anteior Pelvic Tilt or not. Great demonstration! You really help people all over the world a lot! This is fantastic!
Thank you so much!
@@AprilHanFit ma'am I hve big mons pubis so it is difficult to wear leggings as it is visible please suggest some exercise to reduce mons pubis fat
Well, I don't know if 8 minutes a day for 30 days can fix 20 years of bad posture and likely having a tilted pelvis the majority of that time, but I sure am going to try! And I love a lot of April Han's other videos, especially how she explains why we're doing each move and gives us time to get to the next move before starting the countdown, which is much appreciated. So I am excited to see how this helps.
Edit: I'm terrible about doing this every day, and have missed a few, but 3 weeks later I can definitely say this video, plus working on strengthening my glutes, has made a difference. My hip doesn't pop as much and my lower back doesn't hurt as much as it did. I can also just tell when I stand that my hip isn't as tilted as it was before. Not 100% fixed, but hopefully getting there.
your height increased ?
omggg this is my biggest problem because i’m skinny but like when i look at myself from the side it looks like i have a big belly
Yeah same ,I am teen girl btw this is my fathers id
me too, it's my first day, let's hope that I am going to get some results☺️
Yeah, I'm practically almost underweight and I just look overweight sometimes :(
@@konstantinaplevraki9829 p
Me too 😆
it worked guys 😭 I have been doing this for almost 3 weeks and I can see the different! when I see myself in the mirror my body doesn't look like a duck anymore (although I still have to do sum for my butt 😔). if you keep doing this I believe it will show some result too!
Thanks for the info, I will do it everyday and see
hi @anandaliraa2894 have you noticed if you appear a bit taller after the fix?
@@prasanthi479 i dont think so cz I didn't see any different in my height
@@anandaliraa2894 thanks for the info
A very good workout. My lower back pain stopped after the first time doing this, but I still have to repeat it every day to stay this way. Your explanation in the beginning of the video
makes sense. Thank you, April, you are fantastic.
Hi! Is your pelvic tilt gone now? I'm really conscious about it 😭
Hey it might be ur postures problems then, do be aware!
1:04
2:09
3:04
3:32
5:15
6:12
6:53
7:33
8:13
Time stamp of all exercises 🤗 hope it helps 💗🥰
Thanks
I'm so glad that you are here, April! Greetings from Poland :D
Read this if you’re hesitant!! I did this every single day for 1 month, my anterior pelvic tilt is 90% gone, not only that but my booty got bigger too.
Heres some tips:
- Make it a habit, set an alarm everyday to remind you to do the routine. I set my alarm around 5pm you can set it anytime you want. It wont take long since it would only be around 8-15 minutes.
- Find out how you got anterior pelvic tilt. I got mine from sitting all day because of quarantine. try to walk around or stand up every now and then when working.
- Be consistent and try to do the exercises in higher intensity. You might want to go a bit faster when you do the sit ups and other exercises, or try to stretch your muscles more before doing the workout. I guarantee you this speeds up the process. HARD WORK PAYS OFF!
Goodluck!
So this exercise will increase butt size ? But this exercise is ment to reduce butt and make butt small
Is it making big ?
@@keerthicvp If you have anterior pelvic tilt, your butt is not really big, its only your lower back bones that are pointing outward which makes it seem like you have a big butt. If you do the exercises, first your lower back bones will go back to normal and straighten, then your butt will get firm, strong, and muscly (bigger).
@@joshjames7061aw dang i want to do this exercise but i want to have a flat butt
This channel is life 😭😭🔥🔥🔥🔥🔥 love u April
Thank you.
Yes! I do like this more. As a licensed Physiotherapist, I appreciate her exercises; the given intensity, and the guidelines she emphasizes per exercise because it's very important to perform in correct posture to accentuate the target muscle. Her explanations assure me she's knowledgeable about the exercises and not just someone with hyped influence.
@@kcpcme is it affect on u
i convinced myself to try your workouts.. i realized mistakes i did in between but it's hard not to do them for the first time! but then when you learn how to do them correctly it's worth it! and i love how professionally you explained everything. thank u!!!
i also watch your fashion videos and i hope more people will see them :)
True
I never comment on videos but I had to do with this one as it really works! Thank you so much!
My stomach has never been flatter and my posture has never been better! I feel inches taller already. I started off doing this once a day and after 29 days I changed to twice a day while pairing with a ~500 calories daily deficit. Now I am up to 37 days continuously (8 days twice a day).
For anyone it may help:
Background: Generally slim guy in his 30's. Always been generally slim but whenever put on weight, always straight to core; belly, love handles & glutes etc and no where else. Even with a fairly low body fat %, still belly sticking out with and what I've now learnt to be, a typical APT body composition. I've tried a lot of things but these exercises are the only thing I've kept with as so straightforward to follow and do every day!
Milestones:
1.) First few days in - I could barely engage my core or glutes, no control over pelvis tilt
2.) ~5 days in - I could start to engage the correct muscles more
3.) ~10 days in - I could start to control pelvis tilt more and engage core muscles more & more and noticed that my core and glutes would naturally engage doing the course of the day by themselves
4.) ~20 days in - I could feel improvement on what felt like a daily basis, core muscles engage consistently with natural movement
5.) ~30 days in - Even after only couple of days doing twice a day, more progress, core felt tighter in general and stomach visually flatter
6.) 38 days in - Still a little way to go for a completely flat stomach but my stomach has not been this flat for years and my core has probably never engaged like this ever!
If people find this comment useful, I can continue to provide updates.
Updates 🥺🥺🥺
Updates???
Very useful thxs
You don't have to take in less and less calories each day, you just need to burn more calories than you take in.
Did you get taller?
I LOVE THIS!!! I really needed this video, I have this problem and have been struggling for a long time to find a nice set of exercises to improve my pelvic posture. This video will be super easy to follow along every morning and/or night 💖
Working at desk at home during pandemic has made my core weak and posture very bad. I am grateful to have found your videos 🙏🏾
this channel has everything that we need 😭😭😭 THANKS APRIL
this was eye-opening. I knew i had pelvis tilt, but didn't realize my thighs, knees looked like that because of this..
Did it work for you?
@@dollytt3244 honestly, I'm not doing these exercises. I do others that are strengthening the core, glutes, etc. I don't think, though, that the tilt got better, I've been like this way too long, i guess. But i consciously try to tilt it back when i catch myself in the wrong posture, mainly by squeezing my core.
I went to a ciropractor for a spinal injury and they noticed I had this. I wasn't sure how to help it but a lot of the moves you did I was doing in physical therapy. Good to know more! Thanks!
This channel is amazing!! Thank you April 💖
This is just what I needed! Thank you so much!!
Thank you so much for this workout! I've been doing it for 10 days and I already can see the difference! Thank you ❤
@Rossa Destia oh, I was doing it only once a day. But I also did other workouts by April
Here to agree with the other comments and say this workout CHANGED my life. So grateful I found it, and read the others' kind words. I went from post-injury to virtually no daily back pain. Unbelievably grateful.
This help alleviate the discomfort I was having in my lower back, thanks!!
Very very useful. Apart from being a perfect tutorial to tackle anterior pelvic tilt, it is also a great abs exercise. So, from Italy, thank you.
Април, ты большая молодец! Просто умница! Спасибо тебе за видео 👍
Brilliant exercise ever .I felt the change . You motivated me towards excercises. Tqsm April😘 I always keep following you.
これまでストレッチするだけでしたが、筋肉を鍛えることも大事だと分かり大変勉強になりました。日本語しか理科できませんが、自動翻訳機能が先生の話をきちんと翻訳してくれているので動画を見ながら毎日やっていこうと思います。
I always enjoy how informative your videos are. Thank you for your content!
Glad you like them!
OK SO I RECOMMEND THIS SOOOOOOO MUCH OK LISTEN I AM NOT JOKING OK I SWEAR I DID THIS EXCERCISES ONLY ONEEEE DAYYYYY AND IMMEDIATELY I SAW THAT MY BACK WAS STRAIGHT, I SWEAR I DID THIS ONLY ONE DAY, THANK YOU SO MUCH FOR THIS EXCERCISES ❤️
I’m so excited I have found this! Recently I realized that my posture is not correct. I’m gonna try this!
Thank you sooo much. I've been searching these exercises
The most awaited & needed video❤️
Love from India😍
I’m doing this exercises for 2 days and i CAN see the results clearly already! Thank you so much April Han! I’ve been searching for workouts but now I’m also fixing my posture. ❤️
Still see results? I am thinking about doing these exercises everyday.
@@molly2frodo222 did you try? Please lmk if they show any results :')
Thank you so much. When I was young a specialist told me you have hyperlordosis and to control that he told me that I should walk like hiden my belly but it was so hard to do that, I even tried shapewear because I had pain on my lower back when I carry for a long time backpacks or something heavy. Another specialist told me that I should strengthen my abs but it was hard.
I tried this for the first time and after elonging and do the rutine I went to the mirror and I feel less tension on my pelvis and it's so much easy to get a better posture.
Also I admit two exercises were quite hard, trying to keep my balance on the floor elongin quadricepts and the one for the lower back with one leg up, the one that was working tend to feel more tension, like I was going to get a cramp.
Really thank you so much for this, I'm gonna repeat these routine !!
Thank you April..I trust you . The latter parts are bit difficult for me. But I'll give it a try slowly. You inspired me with your simple but effective slim arms video .
I retired from the military four years ago. Have had back problems for the last 10+ yrs. Ironically, I think this is it. TY!!! Gonna start working on these tomorrow!!! Thought I had a big gut and big butt. I'll be happy to lose my gut from the posture correction...but not so happy to see my but go. lol
I have been doing this for a week, but I can already see the changes! Thank you so much for this video
@Rossa Destia one
@@Glittermoom did it also gain some of heights ??
@@anneshapaul516 not really
Не думал,что китайский язык такой мелодичный. Очень приятно слушать. Спасибо. Лайк.❤
I was just wondering I to fix my bad pelvic posture. And you came as an angel
been doing this for a while. I find this effective and helpful👍🏻
God bless you so much
I've been having severe waist pains. This really helped alot.
You're a life saver. God bless you 🙏
What's the results??? Did ur position improve ???
谢谢April出的简短又有效的视频❤️
Thank you so much! I really like that you explain while you show!
Hi April, I love all your workouts❤️ Could you please please please do a standing only HIIT workout so that I can do it at my office? Thank you❤️
I literally screamed when I saw that April uploaded a new video lol 😆
Thanks! I needed that! I always wanted to have a perfect and straight back.
This is working out for me!! Thanks so much :)
Люблю ваши видео, спасибо, вам огромное!👍👍👍😘
Yea, been this for around a month now and it definitely works. My posture isn't perfect but it has improved alot since starting.
謝謝你詳細的解說分享，喜歡老師溫柔的聲音❤️
The exercises are what i need. Thank you so much 😍😍😍😍
Thank you so much ! I did for 5 days and i can see the results
Just did this for the first time and holy cow my back feels so much better .
Hey i started doing it today and will do it for 30 days. ❤
Day 1: ✅
Day 2: ✅
Day 3: ✅
Day 4:✅
Day 5,6,7 rest
Day 8: ✅
Привет , как твои результаты?
I love this channel🥺💜
Love you april💖
i've never listened about this defect but now i see, that i propably have it. i dont like my posture, but i hope, that this will help
I was literally worrying over this the other day! I have this from sitting at an office all day. I’ve corrected it before just through in general exercise and being strict with posture but now I know the exercises and stretches I need to maintain with! Especially as I’ve noticed I need to correct this again :/
Thank you so much for this informative video. I can't wait to try it. I am subscribing to your channel!♥️
I already tried all your workouts and it’s really work it ... Thanksss and I gonna to try this
Really worked this workouts @sarah afiqah?
@@itsme-ho2xf before this my weight was 78 kg but now after a year my weight is 59 kg ( but I add some of the chole ting workout) btw my height 166 cm 🦖🦖🦖🦖🦖
@@sarahafiqahbintirizal1305 thanks bro....u r from ?
Hi April. It would be amazing if you do a video about Knee Hyperextension🥺 Love your videos so much!! I've been doing HIIT and 11 abs workout for the past week and I'm so happy with my results 😍
This is absolutely beautiful. I have searched and searched for help and this is gorgeous I love the feeling my lower body has right now. I have very high hopes thank you so much
This looks great. Im going to start exactly 2 times per day one month. I will update this once i finished this to see results :)
Gracias por tus vídeos,me encantan,😘
Buenos Aires,Argentina 🇦🇷
Love your videos! I'l try to continue doing this:)❤︎
Hey it's my second day over here! Jazak Allah. Thank you so much for this!. I'll take a break tomorrow because my muscles hurt. But In Sha Allah will be back on Thursday.
11/5/2021 and I'm back here again, I do see some results now slightly so that's awesome
did fix ??
Update?
Superrr!!! felicidades!!!👏👏!Gracias por los subtítulos desde COLOMBIA🇨🇴🙅😘
Спасибо за упражнения! Я делала это около 3 недель. Для меня это действительно сработало. У меня был довольно сильный наклон таза. При положении лёжа, руки свободно проходили под спиной, и опустить спину на пол я никак не могла. Сейчас моя спина практически полностью лежит на полу, что очень радует. Думаю моя осанка также стала лучше.
هل لاحظت فرق في الطول
i was literally JUST looking for a video on this.
这套动作我就做了两三次，就把生完孩子以后两三年没调整好的骨盆前倾改过来了，关键是知道肌肉怎么用力了，腰疼也好了很多，非常感谢April
是做三次就可以稍微改善了吗？（希望可以从肉眼就能看到效果）希望您能够回答我的疑问，我真的很需要及时改善我的骨盆前倾:3
I can't wait to do this in the morning. Thank u
Thanks for this. I have always had this!
I have done this daily for 3 months now and this helped my back like nothing else. I highly recommend it if you have lower back pain.
@Kai Havertz 4 times a day
@Kai Havertz once a day
@@katharinamarschall5662how r u now ?
Thank-you a lot your workouts save my life letirally
Thanks for motivating us APRIL💚♥️
I AM WATCHING THIS EVERYDAY AND I CAN SAY IMPROVEMENTS!
i've been doing this for almost a week and i already see significant changes!
Привет! Эта проблема со мной уже около двух лет, мне не нравится моя осанка. В течение этого времени я периодически пыталась делать упражнения, но быстро бросала, не видя особых результатов через неделю.. ))
Я хочу делать эти упражнения хотя-бы один раз в день в течение четырёх недель, чтобы к лету иметь красивую осанку. Пишу это, чтобы мотивировать себя✨✨✨
1 день: эти упражнения уже когда-то делала, они мне знакомы. Было относительно просто
2 день: приятно, что тренировка относительно простая и не занимает много времени
3 день: сделала
4 день: очень устала за рабочую неделю, но сделала✊
5,6,7,8 день: сделала. Всегда занимаюсь один раз в день, пока не получается убедить себя делать по две тренировки😬
9,10,11 день: Я ТРИ ДНЯ ПОДРЯД ДЕЛАЮ ПО ДВЕ ТРЕНИРОВКИ, ВАУ
12 день: снова две😍🌼🌼🌼
13,14 день: сдулась, делаю по одной тренировке)
Сегодня сделаю 15 день. Работаю уже две недели, немножко расстроена- не вижу особого результата. Возможно, он есть, а я не замечаю постепенных изменений¯\_(ツ)_/¯ Но я точно буду делать тренировки ещё две недели, всё-таки уже половина пути, нельзя бросать😤
16,17,18,19,20 день: сделано
День 21: сделала два раза
Я рада, что смогла делать это уже 3 недели)
22,23,24,25,26,27,28 дни
Итог:
Я делала всё время старательно и регулярно, но пропустила три дня тренировок на последней неделе. Не уверена, что вижу результаты. уже не уверена даже в том, что у меня есть передний наклон таза. В любом случае это был полезный опыт для меня. Думаю, я стала лучше воспринимать свою фигуру, больше ценить это тело)
You are the best April 👏❣
That’s my forth time searching for exercises for pain relief then not doing them. I am done with being lazy and I am tired of giving up. I will do them and make my body healthier and stronger. This is my first day, see you after a month!
How are you doing? 💕
Çook teşekkürler emeğinize nefesinize sağlık bu güzel bilgiler için denemeliiiiiiii
Hey April love your videos. Please make a video on a whole day diet plan while working out days.Plzzzz
Hi April, very much thank you for your this video. It is both a long term strengthening and a rapid remedy for my headache. I just rralized that i have lordosis and began to workout through this realization. I watch and make the exercises with you everyday, feel much better at the end of 5 days. Thank you for being such a beneficial person to the other end of the world. Warm regards from Turkiye.
You are the only person that perfectly explained it , thank you so much.
Glad it was helpful!
والله اطلق قناة😭🧁💕
I Love you 💕 🍭✨
اععع حطتلك قلب 😭🌹♥️🌹♥️🌹🌹♥️
السلام عليكم انا عندي ميل الحوض الأمامي هل تجعل الساقين منحنية وهل هو مفيد لي للتخلص من مشكلتيين في نفس الوقت وكم المدة استمر عليهة ارجو الرد ♥️
Excelente es maravilloso realmente me sentí mejor mi cadera es propensa a esa inclinación
It's very useful video.
Thank you very much!
It's really work ! Thank you :) I am training this for 2months with you and I see results :) Its so nice when I can training with somebody. I cannot find videos like your for this problem. My phisotherpist gives me training but I had not motivation, but now when I training with you I not give up! After month I strated to doing this training for longer time to make progress. Thank you!
How many times do you do this workout per day?
Love your workouts!!! Btw I would like to request one for a face fat too....thanks in advance!
Can you do one for posterior pelvic tilt please? Love your videos!
这可能是我目前看过最好的体位锻炼，赞
I needed this so bad thank you so much
I’ve been doing this for 5 days and i can obviously see the diference🎉
Может кому-то нужно ...
Я делала эти упражнения ±месяц и уже заметны большие изменения: во-первых Я уже правильно держу таз, он почти сам держится, но всё равно его нужно немного поддерживать, во-вторых, я наконец-то увидела свой почти плоский живот!!!! У меня на животе прослойка жира, ну не минимальная, но около того, и когда я например надеваю джинсы, то создаётся впечатление, что у меня плоский живот....
Ну это в принципе всё.
Буду продолжать делать
стала выше?
@@user-og3fu2pm9j выше? Это упражнение не делает выше, оно просто исправляет искревление таза.
P.S. рост не изменился
I love April.. Ive been doing her HIIT workout for past 2 months, there's not much change in my weight (cuz I don't follow a diet) but it really lift up my mental health. Ive been attending online school for past 3 years and didn't care much for my body , so my spine gifted me APT😢 ,now I've started doing this .. hoping it would work ...
I’ve been having bad back pain because I have a tilted pelvis and when I sit in school the chairs hurt my back! It hurt until I tried this and instantly went away. Thank you so much!