Good Posture Part III: Hyper Lordosis And The Bulging Belly
Do you have good posture?
This post is Part III of the series of posts I’m doing for Good Posture. Click here for Part I and here for Part II.
Today post will be directed to those with hyperlordosis, or exaggerated lumbar curve. This is common in some and non-existent in others and is dictated specifically by muscular imbalances around the pelvis and the way you stand.
Once again we need to look a little deeper and discover which muscles might be too developed (shortened) and which ones might be too weak (lengthened).
The Pelvis can either be tilted forward (anterior) or backward (posterior).
MAGIC METAPHOR Picture your hips like a bucket of water. If we poor water infront of us we are Anteriorly tilting and if we poor water behind us we are Posteriorly tilting.
…Makes sense
Lets look at a good example of this:
So here we have 4 muscle groups that effect the position of the pelvis. You’ll notice how there is a cross pattern thats between the shortened and lengthened ones.
Blue indicates the weakened or lengthened muscles.
Red indicates the overdeveloped or shortened muscles.
How do we fix this?
Once again we know we need to strengthen the lengthened muscles and stretch the shortened ones.
Overdeveloped:
– Latissimus Dorsi
– Lower Erector Spinae
– Iliopsoas, Iliacus, Rectus Femoris (Hip Flexors)
Weakened (lengthened):
– Rectus Abdominis (anterior core musculature)
– Hip Extenders (Gluteus Maximus)
Here are a couple Stretches and Foam Rolling techniques you can use to stretch the Hip Flexors:
**One of the most effective corrective exercises for developing lower abdominal motor control is the Against the Wall Posterior Pelvic Tilt.
Here are a couple Stretches you can use to stretch the Erectors:
Here are a couple strengthening exercises for the Glutes and Anterior Core:
Final Thoughts
Hyper Lordosis might make you think you look hotter but in truth, and for most, it protrudes the “Buddha” belly out and makes you look fatter than you actually are. So for guys with up and coming beer bellies or already pre-existing ones, better learn to start correcting this one particular muscular imbalance for good posture.
Not only will this help with the way you look and present yourself, it will also increase core stability and ultimately increase athletic performance, power, and “pelvic mobility”.
11 Comments
Join the discussion and tell us your opinion.
“Hyper Lordosis might make you think you look hotter” — In fact, the S like shape, make you indeed look sexier.
Yes, however I would recommend to anyone looking to create a sexier appeal to look to building/toning muscle in those areas as opposed to poor posture and muscular imbalances. :)
I have hyperlordosis and I am overweight. Are there any specific excercises I should perform to “fix it” (if that is even possible). My shoulders are also too far forward, so if you got any tips it will be much appreciated.
hi, i’m 18 yo and i think i have that kind of problem which make me look weird. Has anyone report back the good result in the past? i leave with the doubt here…
Yes I have been using these for several months now and they do help.
The female in the picture does not look sexy, she looks deformed
Hi guys
I’ve got this problem by mu genes, my father has hyper lordosis too!
I’ve practiced stretch exercises for about 6 months, but there was not even a sign of being well
what should I do?
what about fitness practices for Abs and spinal erectors?
I was just told I have a severe case of hyperlordosis and all I can do is bike and swim. I have 4 kids and my ab muscles have been destroyed. I would like to strengthen them without ending up in a lot of pain. Suggestions?
Hey Shar! Without claiming to be a pain specialist or doctor I do recommend to begin slowly incorporating compound movements like squats, deadlifts, and 1 leg exercises to indirectly strengthen the midsection. Then also begin incorporating direct isometric core work like prone bridges (planks) and pallof presses etc.. Other corrective exercises I recommend without actually assessing you would be against the wall posterior pelvic tilts and reverse crunches to name a couple.
Guys, it’s doable. I solved it in a matter of weeks and it was a pretty bad one. If you wanna know how it *should* look, go in the mirror and squeeze your Butt as hard as you can. You will notice the arch straighten and the belly get a bit sucked in.
That’s what you aim for. Strengthen your glutes and abs, that’s the most important but do NOT make crunches and sit ups, because those involve the hip flexors and you want to avoid that, they ‘re alredy under pressure because of the tilt.
See a good Chiropractor.. do those stretches.. and get a good posture.. it is “fixable” with a bit of long-term effort.
I have a level “3” (out of 4) hyperlordosis.. and i am seeing a Chiropractor 2-3 times a week.. it is helping a tremendous amount.. just find a good doctor that helps Teach you how you can help yourself. Good luck. :)
I just found this site and would like to watch the videos to learn how I can correct my hyper lordosis, but all of the videos are set to private. Is there any chance that you will make them public again?