I'm a very fit distance runner and have often wondered why I look cut and skinny everywhere else, but my abdomen. It tends to stick out. After doing research I realized it may be due to anterior pelvis tilt issues.
I also notice that my lower back is extremely tight/solid.
What can I do to work on this? How long will it take to notice a difference? Do I stop doing anything that works on lower back (Supermans...back extensions...etc?)
Thanks in advance.
I second this advice. Look into muscle energy technique as a form of stretching the tight areas. Seems to be working for me after years of nothing working.
Instead of you bumping this twice and having some agreeable answers, let me google that for you:
I miss RunningArt. Thanks for your service, Art.
Try front planks every other day for 5x3 minute intervals.
Then go to the Crossfit site (gasp) and learn how to do some kipping pull ups.
Add those for two weeks, twice a week.
Then build yourself an adjustable kettle bell from hardware store pipe and old barbell plates (see Tim Ferris) and add two sessions of kettle bell swings a week.
If that doesn't do it, repost and I'll get into bands and dead lifts a la West Side.
This directly above is obviously stupidity.
Lots of other great Rx(s) above. Those stretches and foam rolling are very important. You have to get rid of some of the tone in those tighter muscles, hip flexors, and lumbar. Any glute activation drills would be for naught if those muscles won't allow it. It can be a case of tight hip flexors ( psoas, illiacus, rectus femoris, TFL) or over activity of these muscles can shut down glute firing. But it can feed from the opposite way too with weakened glutes allowing the flexors to become hyper-tonic.
I'd suggest stretching with foam rolling of those tighter muscles, glute activation drills, then run. After running, stretch/foam roll after, then more glute activation and strengthening.
It sounds like a lot and can be. But it's what is required from the many hours we feed these problems by sitting all day long which place the hip flexors in a flexed and shortened state and while the lutes get lazy and shut off.
As has already been said and then some:
1. Stretch Hip Flexors
2. Do Planks
Also, being "cut" is equal parts reduced bodyfat and increased muscle mass. Your abdomen will be one of the last places you'll really get "cut".
Why do you want to be "cut". Train the way you're supposed to train, eat the way you're supposed to eat, rest and supplement your main training with preventative training (ie: core work, post exercise stretching, etc) and the rest will take care of itself.
PS: I lurk sometimes. Don't post much. Everything I could say has been said OR is being said already. Yes I'm in the military. Loving it, best career decision I've made so far...:)