All right, first let's stretch our iliopsoas muscle
If you have weak knees, you can also sit on chair to do it
Make sure that your knees do not go beyond your toes
and tighten your abs all the time to maintain the correct position of your pelvis
Do not tilt it forward
then press your body downward to feel the stretch
All right, let's switch over to the other leg
when the muscles in the front of your pelvis and thighs are tight, while the ones in the back are weak
your pelvis will be rotated forward
so today we are going to relax the tight muscles and train the weak ones to correct the anterior pelvic tilt
Okay, let's stretch our erector spinae right now
Relax your whole body, lower your forehead to the ground
and slowly move your hips towards your heels
there are three muscle groups can pull the pelvis to tilt forward
like iliopsoas that we’ve stretched, the erector spinae we are stretching now
and quadriceps will be stretching next
if these muscles are tight your pelvis will be rotated forward
that's why we need to stretch these muscles
Okay, let's stretch our quadriceps
Balance your body and bring your heel as close as possible to your hip
An important cause of anterior pelvic tilt is sitting down for a long duration
so if you need to sit for long periods during your works or studying
make sure to get up and do a few simple stretches
All right, let's switch to the other leg
Anterior Pelvic Tilt, I will call it APT for short
it's very common among people right now
This issue forces your spine to curve, which make your belly looks bigger, make you look shorter
Also it can cause back and hip pains, alongside with bad postures
so APT should be corrected as early as possible
Okay, we're done with stretching the tight muscles, now let's go to train our weak muscles
The first exercise is single leg glute bridge
Tighten your core, squeeze your butt, slowly lift your hips off the ground
stay there for 3 seconds and return to the starting position
make sure that your heels is not too near your hips
otherwise your spine will be strained too much when you lifting your hips
also don't lift your hips too high or slant your body
The another reason of APT is because our muscles at the hips, hamstrings and core are very weak
these muscles are supposed to pull the pelvis move backwards correctly
so we need to train these muscles to keep the right pelvic position
Alright, let's switch over to the other leg
this exercise can train our glutes and legs very well
The weakness in these two muscle groups can cause hyperextended knee
which plays a significant role in causing big front thighs and calves
so having strong hips and legs is extremely important for us
let's work hard and do this glute bridge properly
You can slow down if you're tired
But it's almost done guys, you can do it!
All right, next we will do a pelvic tilt practice to find out the way to
engage your core and keep the pelvis in correct position
Lie down naturally on your back and bend your knees
take a deep breath then exhale slowly and pull your belly button in toward your spine
push your pelvis up towards the ceiling
Please tighten your glute and core muscles
hold for 5 secs, then inheal and return to the starting position
This exercise will help your pelvis get in correct natural position
All right, the next one is the lying bugs targeting our cores, especially the lower abs
The lower abs play a very important role in pushing our pelvis to the correct position
Make sure to engage your core all the time
and tilt your pelvis up to make your lower back keep touching the floor throughout this process
Okay, the next exercise is bike crunches
Apart from correcting APT, this excise is also one of the best exercises for abs
Engage your core and tuck in your chin, try to touch the opposite knees with your elbows
Please make sure to just place your hands over your ears
do not pull your head forward really hard with your hands
otherwise your neck will get hurt
Make sure tighten your core throughout this process
There are only two more exercises left
Yes, you can do it!
Okay, the second last exercise - Reverse Crunches
This one is very effective in training our lower abs
Do not swing your legs when doing the crunches but use the abs to do it
Yes, try to use your core strength to bring your lower body up and down
Please remember always exhale when you are using strength, not inhale
All right, now on to the last exercise
This exercise is very effective in training our glutes, hamstrings and abs
It also helps to enhance our control over positioning our pelvis
At the same time it can also stretch our muscles
Make sure to tighten your core all the time and don't drop your pelvis at the lowest point
Hang in there guys, just a few seconds left, you can do it!
All right everyone, we have done all the exercises
now let's stretch our erector spinae
Take a few deep breaths and relax your body
If you don't have a foam roller, then that's all for today's video
If you have one, please continue with me to do the massage
Yes, place both legs on the foam roller like this
roll back and forth slowly to relax our quadriceps
we will segment the quadriceps into three regions and start with the part just above the knees
focusing on a smaller area like this
will be easier and more effective for massage
Okay, shift your foam roller up to the middle segment
and roll slowly for about 12 times
Tight quadriceps can lead to many bad postures
and these bad body postures can cause worse tension quadriceps and causes protruding front thighs
so we need a foam roller to further massage these muscles very well
lastly let's shift the roller to the upper thighs and repeat the same moment for roughly 12 times
I always get questions from you like "how to slim down the front of my thighs?"
actually it's not about the fat
More likely, it's because of the tensed quadriceps and bad postures
so by massaging like this frequently, the problem of bulky front thighs can be effectively revolved.