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

Abdominals

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

Hamstrings

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

Glutes

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