Key Takeaways: #
- Protruding belly can be caused by anterior pelvic tilt or weak transverse abdominis.
- Strengthening glutes, stretching hip flexors, and strengthening transverse abdominis are key to fixing a protruding belly.
- Three exercises are suggested: Warrior Stance for hip flexor stretching, One-Leg Bridge for glute strengthening, and Vacuum for strengthening transverse abdominis.
Understanding Protruding Belly #
- Two main causes:
- Anterior Pelvic Tilt: Weak glutes and tight hip flexors cause the pelvis to tilt forward, leading to a protruding belly.
- Weak Transverse Abdominis: The transverse abdominis muscle, located underneath the visual six-pack, keeps internal organs in place. If this muscle is weak, it can stretch out, causing a protruding belly.
Exercises to Fix a Protruding Belly #
1. Warrior Stance (Hip Flexor Stretch) #
- Instructions:
- Stand with one leg forward, knee bent at 90 degrees, and the other leg back, knee also bent at 90 degrees.
- Lean forward while keeping your lower back straight, aiming to feel a deep stretch in the front of your hip.
- Hold for 20 seconds, then switch legs.
- Do three sets for each leg.
2. One-Leg Bridge (Glute Strengthening) #
- Instructions:
- Lie on the floor with knees bent and one foot flat on the ground.
- Lift the other leg towards the ceiling while keeping the core engaged.
- Perform a bridge by lifting your hips off the ground, focusing on engaging your glutes.
- Do 15 reps for each leg.
3. Vacuum (Transverse Abdominis Strengthening) #
- Instructions:
- Stand up and take three deep breaths.
- Exhale all the air, tucking your belly button towards your spine.
- Hold for 10-15 seconds, then breathe in.
- Repeat for 10-15 reps.
"When you're able to go from this position [protruding belly] to this position [flat belly]... this feels awesome."
Tips and Recommendations #
- Perform exercises daily, preferably on an empty stomach in the morning.
- Use the provided workout app for additional fat burning exercises and meal plans.
"Download the app, go to the challenge section, and you'll find the fat burning machine challenge."
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