Correcting posture: lumbar curvature (Pot belly)

I get questions from clients in passing quite often during session, classes, and so on. One I got this week was related to posture, and specifically a curved lower back, meaning the client often was mistaken for being pregnant. They asked what could be done to correct this. 

A major factor of excessive curvature in the lumbar spine, more commonly known as swayback, is anterior pelvic tilt. This is generally caused from a weakness in the abdominals and hamstrings. 

Corrective stretching 

Lumbar erectors

Hip flexors

TFL (part of hip flexor)

Corrective strengthening exercises


  • Flutter kicks
  • V ups
  • Plank
  • Abdominal crunches
  • Russian twists (with a weight if you want to make it harder)


  • Butt lifts (with feet elevated on chair to make it harder
  • Ham string curls lying on front
  • Single leg deadlifts
  • single let butt lifts


  • Squats
  • Wall squat hold
  • Walking lunges
  • Butt lifts
  • Superman leg / arm lifts lying on front
  • Single leg squats
  • Step ups (big step or bench)

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