'Having a big butt that sticks out can be extremely embarrassing for a man. You might be feeling extremely insecure about your body. Book A Free Coaching Call: https://3grglu8o7m5.typeform.com/to/Lt3IYuww How To Get A Smaller Butt Fast ebook: https://mailchi.mp/4462c994469a/free-ebooks The Alpha Male Body Blueprint ebook: https://mailchi.mp/4462c994469a/free-ebooks Others may have made fun of your appearance in the past which has shot your confidence down. The first step in stopping your butt from sticking out is to diagnose the problem. I knew that I always had a genetically big butt when I was younger, but what I didn’t know until a couple years ago was that my posture could have been the cause too. This posture issue is called Anterior Pelvic Tilt which is where your pelvis is rotated forward which forces your spine to curve in a way that makes your butt and stomach stick out. This is often caused by excessive sitting and not enough physical activity and stretching. The reality is that Anterior Pelvic Tilt is actually common in most people with as many as 85% of men experiencing a form of this condition. What is causing your butt to stick out is due to a muscular imbalance. Basically your hip flexors which connect your hip to your leg are too tight, and your butt muscles (glutes) are too weak. Also your lower back muscles are too tight, and your abs are also weak. So you can see why these imbalances cause your pelvis to rotate and make your butt stick out like that. This can lead to complications such as Lordosis which in extreme cases can cause severe issues such as disc bulges and herniations. SOLUTION In a nutshell we need to strengthen your Abs + Glutes. We also need to stretch and massage your Hip Flexors and Lower back to get them loose. We can do this primarily through resistance training and stretching. So to strengthen your glutes we are going to focus on these exercises. Hip thrusts, Squats, Lunges, and the Hip Abduction machine. To Strengthen your abdominals you are going to perform the Plank. To stretch your hip flexors you are going to perform the Kneeling Hip Flexor Stretch. And to stretch your lower back you are going to do the Childpose Stretch and the Double Knee Chest Stretch also. These workouts and stretches will fix your Anterior Pelvic Tilt and you should start to see changes within weeks. A general lifestyle change will also help such as sitting less and walking more. Also consider activities such as Yoga to stretch and get your body in alignment. WORKOUT Barbell Squat 4 sets 8-12 reps Barbell Hip Thrust 4 sets 8-12 reps Walking Lunges 4 sets 16-24 steps Hip Abduction Machine 4 sets 8-12 reps Plank 4 sets 30-60 seconds Kneeling Hip Flexor Stretch 2 sets 45-60 seconds Childpose stretch 2 sets 45-60 seconds Double Knee Chest Stretch 2 sets 45-69 seconds'
Tags: big butt , posture , ATP , anterior pelvic tilt , fat butt
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