I have started getting chest/shoulder back but my lower body is moronic. Stomach is bloated af and I have the back curving with my ass hanging out.
What is this ideal fix for this?
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6 months of intense hiit. you should see results about 3 months in. the first 2 months would be the harshest to pull through
>t btdt
How does that fix having bad posture
cardio will fix bad posture
Not my experience. How do you figure
forces good posture and makes you get into it more often if not try yoga, cat/cow posture, cobra posture, yielding child posture helps you loosen up and get more activation of your back.
you have bad posture because some spots in your body have almost no muscle and you compensate with other muscles. Youre also fat
Wrong on the second point. Which muscles are not "activating". They certainly activate when I lift.
6 months of intense hiit
What should I be doing?
Also curious what this routine looks like
Hyperlordosis. Your ab and glute muscles are inactive. I also had it. I fixed it by doing exercises that require ab and glute activation. For abs, just whatever ab work. For glutes, stiff legged deadlift, since there's no stretch reflex to bail you out, and it's all glutes. As often as you can. Like a couple sets every day. It's not to build muscle/strength, it's to create the neurological connection to the muscles so they're more tense.
I have a big strong butt from deadlifts and squats, they are plenty 'activated', and still have this
Either you are not activating your ass muscles for good posture or you have some skeletal issues that are not fixable without surgery. 99% it is the first issue
So I'm supposed to activate my ass muscles permanently when I walk or something?
I am telling you. It's not enough. I was squatting 405x12, that shit only started going away after I did stiff legged deadlifts. Not regular, not romanian, not snatch grip, not good morning, specifically stiff legged. It's not about strength, it's about neural activation.
Done.
This posture can be modeled as a forward tilt to the pelvis. To understand how to fix it, think in terms of tensegrity.
Bones don't touch, there's no inherent rigidity to the human frame. Bones float inside a suit of muscle and connective tissue and water, which apply pressure and force to keep bones in place.
Stronger muscles apply more tension than weaker muscles. So let's consider the pelvis in that context.
Translation of the pelvis is not of concern. Skeletal structures prevent movement up, down, and side to side; center of gravity and balance prevents forward and back translation. So we get to focus purely on sagittal plane rotation (forward or backward tilt).
What impacts pelvic tilt? The balance of forces applied. Upwards forces come from the spinal erectors at the rear, and abs and obliques at the front. Downwards forces come from the glutes and hamstrings at the back, hip flexors at the front.
To tilt back towards neutral, you'll need more force from the glutes, hamstrings, and anterior core as well as less force from the hip flexors and low back.
How to get more force is easy, get the muscles stronger. Focus on strength training and proximity to failure in isolation and compound movements including RDL, hamstring curl, step up, and hanging leg raise.
Reducing force from the hip flexors and low back takes more tact. 95% of people are "tight" there because they're weak there. The brain isn't confident in those muscles, so it tenses them to keep them working. What you need is stretch under load and full ROM training slightly farther from failure with those muscle groups. Seated good mornings, cable pancakes, deep stretch hip flexor raises, and Jefferson curls. Start LIGHT with these, forcing that feeling of stretch and discomfort in the target muscle groups.
This, combined with a decent beginner strength program (Phrak's Greyskull, 5/3/1, SS, Texas Method, etc) will solve this in 95% of people within a year or so.
Focus on strength training (especially red part), eat at maintenance. Stretch blue part.
Back to wall exercises.
Fix your pelvic tilt(pic related)
Fix your thorax tilt(hunched back)
just face forward dumbass