How do you fix this shit

i try to work out my core but any core exercise involving crunching down of any sort or even leg raise type stop destroys my lower back, only thing its seems like i can do is plank.

pelvic tilt caused me to squat with improper form and fucked my back up. gotta find some glute exercises though being as i cant squat, the incline leg press thing doesnt hit em very well i guess

Stop getting plowed

People with this posture usually have stronger chest and front delts than rear delts and traps causing this shape of the spine

Got a muay thai gym nearby you can join? The conditioning really helped me out.

hip thrusts are pretty good for the glutes desu

Facepulls when done right work out like every muscle in your upper back, which is huge for your posture and stabilizing your spine

i have trouble with a lot of ab exercises because of my anterior tilt too, but i've found one that really works
not sure if it has a name, but it's like a dragon flag except you do it on a slight incline bench and bring your back off the bench and knees to your head, then slowly back down and extend your legs out straight
kind of like this vid but knees touching forehead instead and less of an incline
youtu.be/KxqaUuyBqC8

The gist of an anterior tilt is that your glute and core muscles are so weak that your lower back muscles have to go into overdrive to help stabilize your spine.
So usually when you then try to work out your core your lower back muscles, which already exhaustingly strained (even if you dont notice it), become even more of a focal point of stress.

I know the generally mentality around machines can be bad here, but for beginner purposes it might be best to incorporate work on your glutes and core through machines because machines tend to be isolation workouts that can better workout a given muscle group without putting undue stress on another unintended part (like your lower back)

Source?

Are you doing planks correctly though ? The lower back being naturally arched (excessively in your case) you have to perform a retroversion, that is, tilt your pelvis the opposite way as to straighten the lumbar curve. As you straighten the lower back, you pull your bellybutton in (hollow position).
Same goes for standard ab work like crunches, the goal should be to press the lower back against the ground throughout the whole exercise.
t. just realized I cheated through planks for a year trying to get my whole body in a "straight line". With proper form it actually looks like pic related

Attached: [email protected] (500x338, 60K)

fuck I meant to post this image. you get the idea.

Attached: retroversion.png (741x357, 492K)

Left gives you the frame for wearing Warcraft tier giant shoulder armor. How do I get spine gains?

Tighten glutes and abs
Wow you now look like a real human!

Are RDLs good for glutes? I'm too much of a beta to be doing ass machines at the gym but I've been considering doing hip thrusts

Front foot split squat
Janda sit ups
Hip thrusts
Deadlift(make sure to maintain the neutral position of the spine)
Hyperextension

I'm a stomach sleeper and also bave this problem. My bed isn't particularly stiff and is on the softer side, so when I sleep my body ends up being in almost a U shape and I think it was the reason why I woke up sore in my lower back. Now when sleeping I tend to put a pillow under my hips, I wake up with warm legs (as of circulation was cut off before) and my lower back ism't in pain anymore.

wow retard

1. Get sweating ( bike or whatever )
2. Hip thrusts/ single leg hip thrusts
3. Any shoulder or upper back warm up

That's before your work out, if youre doing legs start doing zombie/ front squats. Hang from a bar after you finish a workout.

Thank me later

what kind of reddit-tier pintrest infographic shit is a zombie squat?

I typically feel RDLs in the hammies and lower back the most, but they wouldnt hurt

Weighted hyperextensions are great tho, especially if you get a good squeeze at the top

Front squat without holding the bar. Forces you to improve balance, ie core and post. chain

Sleep on the floor in your back.
Not even kidding

Do deadlifts with giga light weight. Form must be stellar. As if supreme leader is watching every rep.
Watch every deadlift video on youtube (especially AtleanX and Train Untamed dude).

The lift of death will activate your glutes and hamstrings even if you don"t feel them.

>2019
>not levitatin the bar

called it not gona make it

Become a wrestler.

It's uncomfortable as fuck

Not op, but thanks for the answers, have kyphosis,so it really helped out.

Real kyphosis is unfixable (look up Scheuermann's disease)

My spine got fucked up when I was a kid because my retard teachers wanted me to carry every single one of my fucking books in my backpack. I was a 65lbs kid carrying half my weight on my back every day.

Since I was developing, my spine evolved to be hunched. Obviously, working on posture exercises allowed me to retract my scapula and look pretty normal in everyday life.

But as soon as I hunch over, as in a forward bend pose, my fucking spine shows its true form and I look like the fucking hunchback of notre dame.

Aside from surgery, you can only work on your posture and pray you won't get old too fast.

Exercises that helped my posture : hollow body hold, bridge (worked my way up to stand to stand bridges), face pulls and prisoner squats.

start doing neck training

It really isn't irl

I have that AND kyphosis. My spine is basically an S

Trust me bro. It worked for me too. Ask your gf to smack your spine with a mallet. Over the course of 2 weeks mine straightened out.

Sleep on a sheet of plywood, 90% of my back pain went away after adating to sleeping on a hard flat surface

Only from a front angle

are you serious dude? ive been wanting to join up at this one mt place near me for a very long time but figured i cant because of my back

shit. im gonan try this. ive treid normal dragon flags but defniteyl was too hard on the back

ive been doing this actually. i am able to hit obliques well thank god but still cannot even use a machine to help with abs

i think ive been doing this. thank you for the advice

ive been considering this. you think i should get a weight belt? also considering hex bar if you have any insight

there is a hack squat machine in my gym and it says it hits abs, are these doable for a guy with pelvic tilt?

Cope