Thanks for watching, everyone! If you want more help, check out my Beginner Body Restoration Program: go.conorharris.com/bbr-beginner-body-restoration - If you want one-on-one help, check this out to work with us online: www.conorharris.com/online-training
@Conor Harris Seeing this video only now. Are you a medical doctor? What kind of medical training did you undergo? Are you a chiropractor? Genuinely curious. Thank you.
Adding to all of this: Don't forget the period belly! Beeing excessively bloated, retaining water in your body, swelling of the area around the uterus... perfectly normal but might be a factor to having a belly where it "shouldn't" be
Why do females do this? if this was the case there wouldn't be a fix since there isn't a problem. its okay to be shit and work your way up. almost every female gets/got periods so its a moot point in this case. you are completely missing the point of the video.
@Feliososarky facts! I have endometriosis (stage iv) it's unbearable sometimes. PCOS also causes the excessive bloating/weight gain and difficult to lose weight 😮💨
This video is life changing for me. I’ve been at 17% percent body fat and could not understand why I still had a belly. I knew I had a mildly deformed rib cage, which impacts my breathing. But had no idea these two things could be connected. Thank you so so much for sharing this. Seriously appreciated!
When I do the exercice you showed in the video, head upside down, it feels like all the air trapped inside my belly is going away. Very nice sensation, I feel like I gained in mobility.
Might not have been your goal, but you have NO IDEA how helpful this video is for singers. This is absolutely critical information for the most fundamental aspect of voice pedagogy (respiration, descension of diaphragm and how this is impacted by alignment.) came for washboard abs, stayed to become a better voice teacher 😂 i wish every singer on earth could see this video! Thank you!
This video is super validating. I have noticed that "pooch belly" for a while (specifically a bit after getting my gallbladder removed) and because I am generally "skinny" everywhere else people kept telling me to stop worrying about it or just do some sit ups and it'll go away. Since noticing the pooch no matter how much weight I list or gained it was present and has made me very insecure about my body and wearing things that I otherwise would wear. I love in hoodies because it hides it. It's very awesome finally seeing something that shows exactly what I've been dealing with and gives some possible solutions. Thanks so much.
I'm skinny not saying I have a huge pooch belly but I have a small one but noticable, I don't feel very insecure about it but I've wondered why that fat couldn't go in more balanced ways on my body
i know maybe it’s too soon but i’ve done this exercise twice and my belly feels like it’s half of what it was after doing the exercise. thank you so much for the video!! i’ll definitely include this in my routine
I've had this stupid lil' pooch for years, since my teens, and I was a stick then. Figured it was genetics, poor posture, and diet, but this just answered so many questions at once. Thank you immensely for the straightforward scientific explanation as well as the appropriate corrective exercises.
Me too! My sister has it as well, so I always assumed diet and genetics. Never even considered posture though bc I was always praised on my posture. I only recently learned about pelvic tilt though-I suppose mine was subtle when paired with a large bum. So it was a surprise! Now I'm learning my breathing has probably always been incorrect! Makes sense with some other issues I've encountered.
Has doing the exercises in the video resolved anything? I'm suffering from the same thing and anterior pelvic tilt on top of that and it's stressing me out.
Just becareful when it comes to hanging upside down. Seeing how the pressure of your blood increases to the head it can cause some issues to your eyes if you do it a lot. It can cause glaucoma to form especially for those who are prone to it via genetic or any type of retinal disease. I work in an ophthalmologist office and when I found that out I was shocked. So I just wanted to pass that along to you guys. Your more than welcome to do your own research as well. God bless everyone!
Thank you for sharing this. I do have glaucoma already and don't want to make it worse. I was thinking of trying the hanging upside down but I'll probably bypass that now.
Stress and cortisol build up causes lower belly pooch as well. For me,I know that’s the case. When I’m stress free I have a very small pooch but lately it’s been embarrassingly big. Decreasing overall BF% makes a big impact as well regardless of the cause
People are always sleeping on that cortisol! That’s what caused my weight gain even when eating healthy and working out. Stress/depression/anxiety causing weight gain ain’t no joke. Sending you love ❤️
Really?? I’ve been under an enormous amount of stress lately and my belly has been looking a lot bigger… but I’m eating less than usual…. I’ll have to look more into cortisol, thank you!!
^^this for women it's the last week or two of the menstrual cycle, you have to have carbs and eat more and eat precisely. Its water retination and hormones. Cortisol the stress hormone takes over because women need calories to function. Carbs make the hormone progesterone (the relaxing hormone) so that stress leaves. This is why women get carb cravings that time of month because you need it. Not to mention women tend to get a little "backed up" (constipated) before their period so that also doesnt help matters !! If you dont do this your hormones will be crazy all kinds of horrible symptoms, even hair loss.
@@FeyPax but you cant gain weight just like that tho? you dont just magically become heavier... might have to look back wether you are really eating healthy.
I was a singer for years… in choir with all my friends and we were taught to breathe with our bellies and expand them with air to hit notes for longer. All of us years later have these kinds of bellies. This makes so much sense.
I was wondering about the singing thing because I started taking lessons last year and now I also have a stomach sac that sticks out more than I think it should
Omg I was waiting for someone to say they were a singer!!! This is my EXACT issue I'm always breathing into my diaphragm 😭 I'd rather have abs than be able to hold a note tho🤭
I am 42. I have been wondering my whole life what my pooch is all about! I was born with asthma and I have odd digestive issues! You shed light on a lifelong mystery my friend! Thanks!
I always thought my pooch belly was due to my genetics (body holding on to body fat in certain areas) & the slight lordosis I’ve been working on correcting. I actually do this a lot now when doing headstands lol- so I’ll keep at it and add in a more passive version. Very interesting video, thank you!
I mean... technically? Lordosis can be genetic, and stuff like traditions of how/what we eat, what kinds of exercise we do (or if we do any physical activity,) is all familial for the first 18-20 years. Some of us have 'genetic' diabetes because our families come from low income, meaning we all eat poor-quality food... well maybe if someone could afford better for 2 generations, we wouldn't have "genetic" diabetes? :P Fortunately, some of these things we can fix! Like the lordosis, habitual pelvic tilt, other habitual things we do, and some other stuff we have control over. The rest of things, like if you have idk celiacs or something? Don't worry about it too much. You look fine, regardless.
when you showed the photos of the lowered diaphragm I gasped... that's exactly what I've been dealing with as well as the pelvic tilt. My stomach protrudes right under my ribs even though I have an athletic body type and I feel like I'm constantly full of air. This was so enlightening, thank you!!
Thank you I’m 29 and I’ve always had issues breathing that’s contributed to my depression and anxiety. When I figured out the link to depression and breathing I started working on breathing better and saw how much my perspective and approach to situations changed my life. I still suffer with bad breathing, it often times feels like I have a lot of weight in the upper part of my abdomen but the stomach feels so open yet when I try to fill up the diaphragm it feels like a struggle. I’m going to commit to doing these exercises twice a day for 2 weeks and update this comment with my progress. *Update* Day 1- I can finally say I know what it feels like to breathe normally. And it lasted for about a minute after the exercise. That’s enough for me to stay consistent with this. I finally know what I’ve been missing all these years. I felt super capable and productive during that minute as If I could do anything. No annoying lethargic feeling that makes me want to lay down most of the time or anything. Wow. Fix your breathing fix your life. I hope I can fix this permanently. 2 week update- I’ve done this almost every day and I can definitely say my breathing has improved. It doesn’t feel like trying to breathe through a straw anymore. I would have wrote more updates but I couldn’t find this video to post them lol. I’m gonna continue doing this, after about a week or so I switched to doing it once a day and still got good results but I’m going to switch back to twice a day and see what happens.
You have no idea how much I have learnt in your video. For the last 2 years I've been active and doing workouts for mmy pcos, and calorie dificit diets and even reducing gluten and going dairy-free. I was still not seeing any improvement in my central body because I have always had a pooch belly since I wasa teen. And it never went away, I lost weight all around my body except for my belly. Doing a lot of ab works I have a more upper ab than my lower belly which never went away no matter whatever I did. Thank you so so so much for educating all of us on how to reduce (withouth rigorous workouts because they didn't seem to work on me), I'll begin soon and I'm so excited! It feels like such a discovery!
This makes sense. I have a “pooch” and kept thinking it was a small area of fat but it would go away when I flexed my abs and I couldn’t hold it anymore. Gotta get back into my headstands. Engage my core and strengthen it as well as align my breathing.
This helped me so much. I am 15 yrs old, 5’7” and already pretty skinny, but I’ve always had more belly at the bottom than I wanted. I even have an ab line but could not seem to remedy the other problem. I did this for about three days and I could already tell a huge difference. I will say I am a runner who exercises 5-6 times a week consistently, but either way I changed nothing in these few days and the difference was still noticeable!!
@@SS-cp6dj yes at least as far as I can tell!! It helps a lot to stay consistent. Like the last couple of days I had kinda skipped it bc I was so busy, and my progress was messed up and I could see a difference.
@@SS-cp6dj I can also say I noticed an immediate difference on first try. I used to feel quite bloated at the top of my stomach. I've done this for three days now and wow. I can also now look down and easily see my vajay area 🤭
Hey very informative video man. I noticed a change in my “gut” area and I didn’t know exactly why. I workout and do cardio daily. Now I know and been working on the breathing and have seen some relief. You got a new subscriber! 💪🏽
I had a breast reduction recently, and all my life up until recent I've had to do deep belly breathing cuz the pressure on my rib cage hurt so much. Thankfully I was able to get that surgery that I medically really needed. I am skinny everywhere except my pooch, and it's all connecting now. I'm still young so I'm sure I'll be able to correct this and breathe properly! Thank you so much!
i also have huge boobs and have always had the 2nd type of belly. it’s like my waist is small but then the lower belly is always there. i’m also relatively petite and in shape so it’s always frustrated me!! glad other people can relate
Ditto! I’m actually still in physical therapy right now to repair my back because my chest caused such issues. And while I’m not super slim, my stomach is definitely disproportionate to the rest of me, and weirdly intented. At least I could hide it with my clothes when I had a large chest, but now that it’s smaller, my stomach seems bigger, and anything clingy shows it. I’ve never ever had that happen, so it makes me feel like I’ve gained a ton of weight. I’m also newly married, and it makes me self-conscious.
This is insane. After doing the position upside down, I could literally feel how my insides "shifted" when I took the breaths. It fellt like a slight relief. I have a hollow chest, flared ribs and just an awful looking upper body structure. I am thin with a "pooch belly". I will try doing it for the next week or so and see if it changes something! /Edit: After a little over 2 days (so about 4x exercises) I can absolutely see a difference. The muscles below my ribs don't protrude as much, everything seems just more "flat" and even. Before that everything was weirdly rounded (even when I had an empty stomach). Of couse the belly fat didn't magically disappear but it surely doesn't look as bad as before and I feel much more comfortable with myself
After three days of doing Physique 57 core exercises (Dancer Abs, Ball-anced Core, 30 minute core), my lower ab is in slight pain (muscles that haven't been worked for a time), but the belly that was once protruding is flatter. It also improved my digestion (being post-menopausal and with hormonal imbalances, I tended to be constipated. I didn't have that problem during perimenopause. The minute I hit menopause and post-menopause, that's when I had problems with the pooch belly. Physique 57 helped flatten my belly. Also, when I do Physique 57, I don't get the urge to binge eat like I do when I do exercises other than Physique 57. I'm 61, by the way.)
Glad you were able to make progress with it! I hope people don't get the impression from the video that what I describe is the only cause of this. Just one potential possibility
I have had this for awhile now and it caused a line going across my belly. One day the doctor asked what it was and I told him I didn’t know. It’s crazy after 20 years I find this video.
This video has been a total revelation! Recent athletic endeavours have required me to perform complicated overhead movements (despite mild pooch belly), including presses, handstands, overhead squats etc.. I had hit a wall on performance, and was slowly giving up hope on ever getting better. But this video was exactly what I needed to kick-start my growth. The mere process of visualizing Conor’s explanation, and performing mobility work to address these deficiencies, has allowed me to unlock another level of performance. This guy is a stud. Would love to train/learn from him in person, wish he was closer to my neighborhood ☹
Happy this came up on my suggested videos. Even when I was just 17% body fat I always had this same style belly. I could never figure out why there was an indent and it doesn’t seem like it can be fat because it changes how it looks (how far it extends) daily, which fat alone wouldn’t do.
I have always had a ‘stomach’ even when I was skinny and had thin arms and slim legs of course it didn’t stick out that much back then but it was noticeable and now more so I’m definitely going to try this exercise.
A pooch belly in women (often after childbirth) is also often caused by separated abs (diastasis). The connective tissue running down the middle of a “six pack” gets stretched and weakened. Because of this, the ab muscles that normally withstand the pressure of what you eat and drink throughout the day simply can’t and the “pooch” becomes more pronounced throughout the day. Doing crunches or any exercise requiring a prolonged horizontal downward position of the abdomen makes it worse and gives you more of a “pooch”. There are self tests to check for the separation. And exercises recommended to strengthen the transverse abdominal muscles beneath the six pack and improve the separation. If you have this separation, the upside down “stacked” method of breathing would be better than the down on all fours position.
I have been researching why my belly are was like this inspite of the rest of my body being skinny. My abdomen changed after the baby. But now I’m noticing my upper belly area protruding inspite of the slim figure. I’m quite petite and this video clearly explained the reason. Thank you!!
This is shocking for me. I'd had a pooch belly for all of my life and no one could explain me WHY, even though I don't have much fat.. At the same time, I noticed it looks different when I move pelvis back, so I had a thought that this might be conneted.
I’m 15 and trying to work on my belly for a while now, I’m skinny my whole life but to think this amount of fat accumulated on my belly is concerning and giving me sm anxiety about how I look. Thank you v much!!!
Babe don’t worry too much about your body 15 is a rough year and i spent that summer starving myself. I promise life is much more enjoyable just enjoying life outside food and exercise.
I've always thought that I was "fat". But, after seeing this video I've become more educated. And I'm trying to do this exercises as much as I can. Thank you, so much 😊
Fascinating anatomy lesson! As a tightlacer this was even more information than we use to determine proper fit for each unique corseter. I do believe the thoracic region may be narrower in most AFAB bodies although torso build is quite individual and many women have very deep or barrel-y ribcages with wideset infrasternal angles that flare outward in a large curve. I also thank you for not treating anterior tilted pelvis like a posture deformity, a small percentage of us just have wide short squat hipbones that jut out at odd angles which doesn't follow the common ideal of what posture 'should' look like.
I have a slight "pooch belly" and I've always wondered why. I'm kind of curvy, but I've always just considered it stubborn fat. It doesn't really limit ny range of motion or affeft me in any way, but I will try these exercises! I never realized that people didn't always breathe through their stomach. Very interesting.
I'm glad this was recommended to me. I've always been self conscious about my stomach because no matter what I did, my pooch belly wouldn't go away. I'm gonna give this a shot.
I have been exercising so much for my belly, and I’ve been trying everything but nothing has worked, until this! I know it might be a little soon but this already seems to be doing something. That you.
Wow, this was so enlightening! I never had this issue until I had my baby - post baby the actual shape of my belly changed tremendously. And I started wondering if it was pregnancy fat that never went away. My general posture has shifted dramatically, my baby is now a toddler and I've been carrying him in my arms for 3 years. To compensate I usually tilt my pelvis forward so that I can "sit" my kid on my hips while standing up. This video has not explained it all!
We always called the "one-pack" a keg. Thanks for this valuable information! I've had asthma forever (long story) and along with it, a pooch. I'll try these moves later.
Wow 🤯. I eat very healthy and exercise regularly, but I don't seem to lose the belly fat. I've been also gassy 😒. I've been trying to figure out if it's something in my diet. I'll implement these in my exercise routine. Thank you, thank you, thank you for this golden information. 🤗
I am a slim and fit female with a pooch belly and I hate it! I’m only 105-110 pounds at 5’1 and have been trying to figure out why my tummy isn’t flat when I exercise regularly. Just tried the upside down pose and as soon as I was upside down I was able to release so much trapped gas I didn’t know was even in there! That was crazy. I’ll be doing this again for sure. Hopefully it gets rid of the awful pooch. Thank you!
@@frotondi86 Hey there, a chiropractor will tell you 😀. You can also feel your lower back- if it doesn’t feel aligned and smooth, you most likely are misaligned and should work with a chiropractor.
Really happy to hear I could help. As I’ve mentioned in other comments, if that’s the case, my best recommendation is check out my other videos on breathing/anterior pelvic tilt and see what else you need
I started breathing in an inverted position for asthma after I learned one of the issues with asthma is heavier gasses settling to the bottom of the lungs. It really helped reduce my asthma symptoms. Now I have another reason to do it!
This was super interesting for me because I’m trained as a classical singer, and “breathe through your belly” is something I’ve heard my whole life-but when I think about the way the biggest inhale I can manage feels, I feel it in my ribs at the very end. I also have PTSD and tend to tense my chest and shoulders VERY tightly when my stress levels are high. I don’t have an anterior pelvic tilt, thank you YEARS of ballet, but I’m going to have to try this and report back.
Makes perfect sense to me now thank you. I'm a size 8, but still have a pooch belly. When I was pregnant the medical team informed me that I had a tilted pelvis, which contributed to a difficult birth in both children. I'll be sure to follow the exercises in this video.
I have always had a six pack until I got pregnant with twins at age 35. After the C-section I’ve always had a lower pouch. I exercise and I eat healthy. It just will not go away. I’m 46!!
I am trying to loose mine my C-section is vertical. I started working out my abs for like four months. Do you do work out your abs frequently? I am trying to see ifI can improve.
This video was so informative! I used to be skinny (and I still am) when I noticed that I have suddenly gained a “pooch” belly. No matter how much I lost weight, it was just still there. I noticed it after a couple months of having T12 spinal cord injury because I had started to walk pretty much like a penguin due to lack of strength of my core muscles. I guess that created a new posture for my body and affected my daiphragm in a way that it made it look like I had a “pooch” as you explained in the video. It just makes so much sense now. Thank you so much! I’ll definitely try this 👍🏻.
For postpartum moms, nothing helped me as much as the Every Mother program. It healed my separated abs (I didn't even think they were that separated until I learned how to properly check) and I'm getting much stronger.
Woah! I've had shallow exhales and a protruding lower stomach all of my life even though I was very skinny. I have developed adult asthma 2 years ago and it's a struggle to handle. I just did this inverted breathing and could only do 2 breaths! It was painful, I got lighted headed instantly, but omg I've never felt my diaphragm move like that! That was the fullest breath I've ever had and I can still physically feel where my diaphragm worked to exhale. Insane. I'm going to do this exercise consistently until the discomfort is gone. I think it will be very beneficial for improving my asthma. Thank you!
Has it had any effect yet? I am 16 and I've had the pooch for quite a while and even after working out , I don't see a result and I'm really worried about whether I'll ever receive the result. Please do tell me if it works
OH MY GOD PH MY GOD THAT WORKED WHAT im about to finally purchase myself a pair of low jeans. they're so adorable but i've always felt so insecure about my stomach. it's still there but i notice a difference
Thanks so much for this video, I have been exercising more and eating healthier, so I didn't know what was wrong. Some days my stomach is flat, then gas starts building in it, which causes pain/bloating and fatigue due to bloating.
Many women have incorrect posture and it leads to them developing problems with different prolapses (uterus, bladder, etc). A nurse suffered prolapse and spent years researching how to reverse the problem with correct posture and exercises. The posture is the base, the exercises won't do anything without the posture. Christine Kent, The Whole Woman. My mother is having prolapse problems and I found this info for her. She says it helps when she does it, but she slacks off.
Also, to all the momma's who've carried babies, love your belly as the sacred space where your child grew. It will rarely go back to whatever it was before, and should we even want that? In all honesty, it's something I have struggled with and still do from time to time, but HELLO! ...I grew a human being in there...twice! And I'm grateful for it. ❤️ also, how you feel in your body is important! I hope you have (many) days where you feel proud of your body. Much love to you! ❤️
I agree with you but this video was not intended to make us fell that we should lose weight or that we should not have pooch belly. This was an educational video, nobody should feel bad after watching this no matter what size they are .
@@ANDREEAMAR-m2w exactly. There was no shame in this video and it seems that this person was just projecting a lot of the I securities that they have about themselves instead taking the video for what it is. Educational.
I’m glad you’ve found peace with yourself and your self image, but please don’t project your toxic positivity onto others. Comments like these put added guilt and shame onto those who just want to feel better about themselves. If it involves changing their image through diet, exercise or even plastic surgery, that should be a decision that’s respected. I’m a firm believer of letting people do whenever makes them happy and not projecting my personal ideologies onto others.
I always felt so bad about my belly coz it made me feel helpless because I couldn't get rid of it despite regularly working out and keeping a fairly healthy diet... always felt the best after ending my period and having absolutely zero bloating for about 2 days and then the hate began again... it's helping me tremendously to know that it might just be something that I was unaware of rather than me being lazy and lacking efforts 🙄
Omg I relate to your comment a lot, especially the period part. I love getting my period because for those days my belly is flat. After my period ends, I get bloated as hell again. It makes me so sad because it makes me so insecure. But I didn't understand what I gotta do to, do I have to do those exercises? Sorry English is not my first language
I think this might be my issue, even when I was at my smallest (100-120lbs) and well toned, I still had issues with this, I have an anterior tilt, a retro uterus, severe chronic asthma, mouth breather at night, chronic snorer AND overweight haha. I do proper diaphragmatic breathing during the day, thanks to my past in yoga and now as an RMT. Another thing to note is athletes and especially dancers/skaters -- trained to to shallow breath 🫁 --deep inhales but drawing the belly button inward (causing over exertion of ribcage - essentially backwards of proper breathing in order to keep tummy flat. (Ex dancer) This was a fantastic video and a solid reminder, so fascinating the human body and how most of us don't function optimally within it.
Cool video! I'll have to try this. I've also heard that chest breathing is a sign of stress/alertness and too much stress can cause excessive chest breathing and cause problems too. So is a balance of chest and belly breathing whats really needed? I've heard that chest breathing is alert and belly breathing is relaxed/restful. Interested in your thoughts Conor!
I don't know if you'll see this but you made me cry with happiness, since I was little I've had a very big problem with things about my "air" and "breathing": 1. I don't expel gas, so I tend to bloat with pain from time to time since I was little because my body stores air. 2. I am very thin (1.70, 52kg) but every day during the day a tummy like the one in the image in the video appeared on me until it disappeared at dawn and reappeared the next day an hour after waking up. 3. I always wanted to sing, but I could never sing well because of my breathing, I always felt that it was impossible to breathe properly, the volume of my singing voice is very low and I had many problems, in the end I gave up and did not want to hear from new about singing. I think this video totally fits what has happened to me and if I can fix it I will be very very happy.
@@beautifullyaligned I did the first exercise he shows and I did it for 5 very deep breaths. I saw a large amount of flattening in my tummy pouch. I am a midsize person.
thank you so much for introducing the words "indented protruding abdomen" to me - I very much have this shape and always have, even when quite underweight, and it's always driven me crazy, so glad i can finally put my finger on what it actually IS. Question though about the exercises: How often and for how long should this be done? 5 minutes a day? 3 times a week? I'd like to know how often to do it for this to be effective in the long run if possible
I’ve had this happening to me recently especially since I’ve had car accidents where my ribs and neck are injured, and I believe my mattress is pushing my ribs even further out. Some days it feels like I can barely exhale or breathe in. I also have vertigo so I can’t go upside down like that but I will try the other one. Thank you for explaining this so perfectly and it totally makes sense with what I have been feeling! Because no matter how many planks or crunches I do, Even if I’ve cut out all gluten, mostly all sugars etc.I have this weird stomach thing going on.
Omg it all makes sense now. I was a singer growing up and went to vocal lessons with an opera singer, I was trained to breathe from the bottom of my stomach to let in as much air as possible to hold long notes. I’ve been breathing that way ever since, I can’t believe my stubborn belly is from that. I’m gonna try this and see if there’s any changes!
Thank you so much ! I've been exercising regularly my entire life but I never understood why I had such a weird crease above the belly button and why it would not go away. Having a name for it and the reasons helps a lot ! Ill try to do the exercises and see if it works :)
Would absolutely love to hear you explore the indented pooch belly in post-partum bodies. I always had a slight lower pooch but since having my daughter, I have an indent in the lowest part of my abdomen and it looks like a butt! It’s hard to research because I can’t find the right search terms to Google. But I have lost so much confidence between stretch marks, the droop, and that god forsaken indent. Would love to hear what you have to say!
Hi Emily, try searching for diastasis recti. I had the same issue after my son was born + horrible back pain, but working with a physical therapist that is trained in PRI (Postural Restoration Institute) techniques really helped me a lot.
@@joseegaudet6109 same here! If you search diastasis recti there's a good few videos here on yt that tell you how to correct it, the one I watched was from 'Tone and Tighten'. I've essentially been doing side planks with a stomach vacuum and saw a major MAJOR improvement in like 2-3 weeks doing 3 sets of 1 minute 3 times a week! I still incorporate them into my core routine and haven't seen any sign of it coming back Edit: I originally put the wrong type of plank on here, getting it confused with the one I did to fix the rib flare I developed after I healed the DR. That video is by Guerilla Zen Fitness if anyone reading this has this same issue!
Ok, I literally just tried the upside down exercise thing, and that was insane. At first I was like, ok? and then all of a sudden it felt like everything fell and my lower stomach was tucked in. I couldn’t breathe deeply enough (or whatever else) to get anywhere near pushing it out. Promising, plus probably good to get some blood to the head every once in a while. Great video, thanks!
@@elenvarovic3894 About a minute. Honestly I didn’t end up doing it consistently and the chair I have in my dorm sucks for it anyway but if you do it correctly you should feel the same way. Make sure you’re chest is close to perpendicular with the floor.
This is really interesting. As a singer, I was trained to "breathe into my belly" - I'd be immensely curious if this has something to do with it, since you said "breathe into your ribcage instead of your belly"... anyhooo I'll be trying this =w=
I’m not a singing coach so I’m honestly not sure what technique is efficient for that. I do know that excessive belly breathing can potentially promote a poor respiratory pattern over time. Obviously do what you need to for what you care about, but maybe work on ribcage expansion outside of that.
Great information, very enlightening. Unfortunately upside down is not the best exercise for people with acid reflux, I wish there were more exercises (if possible) to correct the abdomen without having to be upside down. Thanks for the video though, still very helpful.
Thank you for the explanation, I have always had a pouch belly, even when I am slim and very shredded. I accidentally understood what you are explaining while doing belly dance. I am very thankful for your exercises and advise. Be bless and I send you all my blessings!!!
gonna try this tomorrow, thanks so much, been feeling out of breath despite being underweight until recently...Im middle aged now and just got a slight bloating/pooch for the first time :/ also have scoliosis. never pregnant. will report back.
Even though I was a chubby girl, never had this porched tummy or abdomen , but since I had sx first time, this is the shape of my lower belly, and it isn't going away, no matter the diet and all...
Thank you Conor. I'm a 57 year old female with a pooch yet not much fat around my ribcage. In my 20's I loved hanging upside down however now I find the inversion exercise distressing because the pressure I feel in me face. Is this normal and is there anything I can do about it?
@@Michelle-pn9xt would you believe me if I said that I never received a notification for Connor's reply? Because I literally didn't otherwise I would have replied. ScrewTube isn't full-proof.
Ever since I was young I've had like a line right on my belly button and below I have a pooch and I've tried all sorts of exercises and diets but nothing has worked, its annoying because it looks very strange and makes me look fat in certain more tighter clothes.
Holy shit I've this along with anterior pelvic tilt and I'm a male. From what I recollect, I did not always have this. I wish i could correct this. Thanks for the knowledge
![ROSÉ(로제) - APT. (Band VER.) (With. 이영지) [더 시즌즈-이영지의 레인보우] | KBS 241129 방송](http://i.ytimg.com/vi/IW8qaemx74g/mqdefault.jpg)
Thanks for watching, everyone! If you want more help, check out my Beginner Body Restoration Program: go.conorharris.com/bbr-beginner-body-restoration - If you want one-on-one help, check this out to work with us online: www.conorharris.com/online-training
So what's the solution to get rid of this lower belly???
i dont get it !!
@Conor Harris
Seeing this video only now.
Are you a medical doctor? What kind of medical training did you undergo? Are you a chiropractor? Genuinely curious. Thank you.
Scoliosis can make an impact in this too?
@@kmarbenyahya1425 watch the video and see 4:25 he give an example of an exercise and in the description there is how many sets you need to do
Taint face
Adding to all of this: Don't forget the period belly! Beeing excessively bloated, retaining water in your body, swelling of the area around the uterus... perfectly normal but might be a factor to having a belly where it "shouldn't" be
Not to mention diastasis recti, women who have been pregnant may also have an extra "pooch" that doesn't go away because of the muscle separation.
I was told having your appendix removed also affects the muscle in that are- I actually have a dent on the right side from an appendectomy
:(
Yup - bloating and endo belly which so many woman have endo but its so taboo many of us dont talk about it openly. Women go through alot!
Why do females do this? if this was the case there wouldn't be a fix since there isn't a problem. its okay to be shit and work your way up. almost every female gets/got periods so its a moot point in this case. you are completely missing the point of the video.
@Feliososarky facts! I have endometriosis (stage iv) it's unbearable sometimes. PCOS also causes the excessive bloating/weight gain and difficult to lose weight 😮💨
This video is life changing for me. I’ve been at 17% percent body fat and could not understand why I still had a belly. I knew I had a mildly deformed rib cage, which impacts my breathing. But had no idea these two things could be connected. Thank you so so much for sharing this. Seriously appreciated!
Happy to hear it! Lots of other information on my channel can help you as well.
Update this comment if the exercise works
Following this comment för breathing update
Really? So does it work? Asking because I too have a mildly deformed rib cage.
I've always had a lower belly pouch too even at 14% bf, I'm female late 30s and never had a baby.
When I do the exercice you showed in the video, head upside down, it feels like all the air trapped inside my belly is going away. Very nice sensation, I feel like I gained in mobility.
Did it stay ??
Have you seen significant change in the B shape?
That’s the goal :) awesome to hear!
did u keep up with the exercise?
Did it change
4:22
The time stamp is for me to come back to this video and quickly see the exercise:')
Commenting to bookmark this
Thank you ☺️
Commenting to bookmark this
thank you!!
Ty for this
Might not have been your goal, but you have NO IDEA how helpful this video is for singers. This is absolutely critical information for the most fundamental aspect of voice pedagogy (respiration, descension of diaphragm and how this is impacted by alignment.)
came for washboard abs, stayed to become a better voice teacher 😂 i wish every singer on earth could see this video! Thank you!
Is this why I have "morning skinny" when I get up and by evening I look like I drank a gallon of soda? 🤦♂
OMG! Me too!
that could also be IBS
I notice the same, it’s mostly gravity I think 😩
😅
But me too 🥺
This video is super validating. I have noticed that "pooch belly" for a while (specifically a bit after getting my gallbladder removed) and because I am generally "skinny" everywhere else people kept telling me to stop worrying about it or just do some sit ups and it'll go away. Since noticing the pooch no matter how much weight I list or gained it was present and has made me very insecure about my body and wearing things that I otherwise would wear. I love in hoodies because it hides it. It's very awesome finally seeing something that shows exactly what I've been dealing with and gives some possible solutions. Thanks so much.
Same :(
I hope this video works out
What's your pfp? just curious
@@kagura7107putting this comment bcse I also want to know where your pfp is from
I’ve had one since I went through puberty
I'm skinny not saying I have a huge pooch belly but I have a small one but noticable, I don't feel very insecure about it but I've wondered why that fat couldn't go in more balanced ways on my body
I've been struggling with this for what feels like my entire life, and I have never had this explained to me. Thank you!!
Thanks for watching! Good to hear it's helping so many people
i know maybe it’s too soon but i’ve done this exercise twice and my belly feels like it’s half of what it was after doing the exercise. thank you so much for the video!! i’ll definitely include this in my routine
How long do you have to do the exercise?
How long and how often do you do them?
in the description he recommends to do 2 sets of 1 min each in the morning + 2 more at night, so i’m trying to follow that
@@cloudysung ok imma try this tmrw :)
@@cloudysung tysm
I've had this stupid lil' pooch for years, since my teens, and I was a stick then. Figured it was genetics, poor posture, and diet, but this just answered so many questions at once. Thank you immensely for the straightforward scientific explanation as well as the appropriate corrective exercises.
Me too! My sister has it as well, so I always assumed diet and genetics. Never even considered posture though bc I was always praised on my posture. I only recently learned about pelvic tilt though-I suppose mine was subtle when paired with a large bum. So it was a surprise! Now I'm learning my breathing has probably always been incorrect! Makes sense with some other issues I've encountered.
Has doing the exercises in the video resolved anything? I'm suffering from the same thing and anterior pelvic tilt on top of that and it's stressing me out.
Just becareful when it comes to hanging upside down. Seeing how the pressure of your blood increases to the head it can cause some issues to your eyes if you do it a lot. It can cause glaucoma to form especially for those who are prone to it via genetic or any type of retinal disease. I work in an ophthalmologist office and when I found that out I was shocked. So I just wanted to pass that along to you guys. Your more than welcome to do your own research as well. God bless everyone!
People need to hear this!😭 no body in comment section has mentioned this
Thank you for sharing this. I do have glaucoma already and don't want to make it worse. I was thinking of trying the hanging upside down but I'll probably bypass that now.
bless you too
GERD as well. If you have GERD and/or an ulcer like I do 😳 *shudders*
@@TuathaTuna could you please explain?
After just one day of excercising like you showed, improving my posture and breathing, i see a difference. Thank you so much!
Glad it helps!!
Stress and cortisol build up causes lower belly pooch as well. For me,I know that’s the case. When I’m stress free I have a very small pooch but lately it’s been embarrassingly big. Decreasing overall BF% makes a big impact as well regardless of the cause
People are always sleeping on that cortisol! That’s what caused my weight gain even when eating healthy and working out. Stress/depression/anxiety causing weight gain ain’t no joke. Sending you love ❤️
@@FeyPax how'd you get it to go down?
Really?? I’ve been under an enormous amount of stress lately and my belly has been looking a lot bigger… but I’m eating less than usual…. I’ll have to look more into cortisol, thank you!!
^^this for women it's the last week or two of the menstrual cycle, you have to have carbs and eat more and eat precisely.
Its water retination and hormones. Cortisol the stress hormone takes over because women need calories to function. Carbs make the hormone progesterone (the relaxing hormone) so that stress leaves. This is why women get carb cravings that time of month because you need it.
Not to mention women tend to get a little "backed up" (constipated) before their period so that also doesnt help matters !!
If you dont do this your hormones will be crazy all kinds of horrible symptoms, even hair loss.
@@FeyPax but you cant gain weight just like that tho? you dont just magically become heavier... might have to look back wether you are really eating healthy.
I was a singer for years… in choir with all my friends and we were taught to breathe with our bellies and expand them with air to hit notes for longer. All of us years later have these kinds of bellies. This makes so much sense.
I was wondering about the singing thing because I started taking lessons last year and now I also have a stomach sac that sticks out more than I think it should
Omg I was waiting for someone to say they were a singer!!! This is my EXACT issue I'm always breathing into my diaphragm 😭 I'd rather have abs than be able to hold a note tho🤭
i was a clarinet player and we were taught this same thing !
Literally same!!
Yup yup yup! As soon as he was talking about breathing through the belly and expanding it while breathing I thought back to my choir days 😭😂
I am 42. I have been wondering my whole life what my pooch is all about! I was born with asthma and I have odd digestive issues! You shed light on a lifelong mystery my friend! Thanks!
I always thought my pooch belly was due to my genetics (body holding on to body fat in certain areas) & the slight lordosis I’ve been working on correcting. I actually do this a lot now when doing headstands lol- so I’ll keep at it and add in a more passive version. Very interesting video, thank you!
You
@@leonidaspapu3912
A
Dc
Y jj uhh
I mean... technically? Lordosis can be genetic, and stuff like traditions of how/what we eat, what kinds of exercise we do (or if we do any physical activity,) is all familial for the first 18-20 years. Some of us have 'genetic' diabetes because our families come from low income, meaning we all eat poor-quality food... well maybe if someone could afford better for 2 generations, we wouldn't have "genetic" diabetes? :P Fortunately, some of these things we can fix! Like the lordosis, habitual pelvic tilt, other habitual things we do, and some other stuff we have control over. The rest of things, like if you have idk celiacs or something? Don't worry about it too much. You look fine, regardless.
Have you noticed a difference?
when you showed the photos of the lowered diaphragm I gasped... that's exactly what I've been dealing with as well as the pelvic tilt. My stomach protrudes right under my ribs even though I have an athletic body type and I feel like I'm constantly full of air. This was so enlightening, thank you!!
Even when I don’t have my stomach sucked in, I can still feel my ribs and wondered why. I’m definitely gonna try this
Thank you I’m 29 and I’ve always had issues breathing that’s contributed to my depression and anxiety. When I figured out the link to depression and breathing I started working on breathing better and saw how much my perspective and approach to situations changed my life. I still suffer with bad breathing, it often times feels like I have a lot of weight in the upper part of my abdomen but the stomach feels so open yet when I try to fill up the diaphragm it feels like a struggle. I’m going to commit to doing these exercises twice a day for 2 weeks and update this comment with my progress.
*Update*
Day 1- I can finally say I know what it feels like to breathe normally. And it lasted for about a minute after the exercise. That’s enough for me to stay consistent with this. I finally know what I’ve been missing all these years. I felt super capable and productive during that minute as If I could do anything. No annoying lethargic feeling that makes me want to lay down most of the time or anything. Wow. Fix your breathing fix your life. I hope I can fix this permanently.
2 week update- I’ve done this almost every day and I can definitely say my breathing has improved. It doesn’t feel like trying to breathe through a straw anymore. I would have wrote more updates but I couldn’t find this video to post them lol. I’m gonna continue doing this, after about a week or so I switched to doing it once a day and still got good results but I’m going to switch back to twice a day and see what happens.
Hi. For how many minutes should he do this?
@@SuperCricketer94 I do it for the 5 seconds they say in the video
I think I have this same problem. Did you find before that it was hard to project your voice, like you ran out of air?
Can anyone please tell that in the position we have to inhale from nose and exhale from mouth?
You have no idea how much I have learnt in your video. For the last 2 years I've been active and doing workouts for mmy pcos, and calorie dificit diets and even reducing gluten and going dairy-free. I was still not seeing any improvement in my central body because I have always had a pooch belly since I wasa teen. And it never went away, I lost weight all around my body except for my belly. Doing a lot of ab works I have a more upper ab than my lower belly which never went away no matter whatever I did.
Thank you so so so much for educating all of us on how to reduce (withouth rigorous workouts because they didn't seem to work on me), I'll begin soon and I'm so excited!
It feels like such a discovery!
This makes sense. I have a “pooch” and kept thinking it was a small area of fat but it would go away when I flexed my abs and I couldn’t hold it anymore. Gotta get back into my headstands. Engage my core and strengthen it as well as align my breathing.
If you can pinch the area and it jiggling, its fat.
@@robslams2324 damn it 🤬
🙏💪
This didn’t age well ahaha I’m almost 6 months pregnant 😂
@@morganw6838 HEY congrats though!!!! :D boy or girl?
Bodybuilders post videos of themselves doing breathing exercises with a coach, this video reinforced and thoroughly explained what I’ve been seeing!
This helped me so much. I am 15 yrs old, 5’7” and already pretty skinny, but I’ve always had more belly at the bottom than I wanted. I even have an ab line but could not seem to remedy the other problem. I did this for about three days and I could already tell a huge difference. I will say I am a runner who exercises 5-6 times a week consistently, but either way I changed nothing in these few days and the difference was still noticeable!!
Really ???is this really helpful??
@@SS-cp6dj yes at least as far as I can tell!! It helps a lot to stay consistent. Like the last couple of days I had kinda skipped it bc I was so busy, and my progress was messed up and I could see a difference.
@@addie9882 ok thank u 🦋🦋may i know ur insta/fb id??
I would like to know d exercise u do
I'm a runner too but skipping running due to some stuffs
@@SS-cp6dj I can also say I noticed an immediate difference on first try. I used to feel quite bloated at the top of my stomach. I've done this for three days now and wow. I can also now look down and easily see my vajay area 🤭
You are still developing, kid….
Your body is going to change significantly in upcoming 10 years.
Hey very informative video man. I noticed a change in my “gut” area and I didn’t know exactly why. I workout and do cardio daily.
Now I know and been working on the breathing and have seen some relief. You got a new subscriber! 💪🏽
Great to hear!
If you have been working out why does it changed?
I had a breast reduction recently, and all my life up until recent I've had to do deep belly breathing cuz the pressure on my rib cage hurt so much. Thankfully I was able to get that surgery that I medically really needed. I am skinny everywhere except my pooch, and it's all connecting now. I'm still young so I'm sure I'll be able to correct this and breathe properly! Thank you so much!
Wow this might explain why I lost a pant size when I got a breast reduction. I thought it was just gravity lol.
i also have huge boobs and have always had the 2nd type of belly. it’s like my waist is small but then the lower belly is always there. i’m also relatively petite and in shape so it’s always frustrated me!! glad other people can relate
I need a breast reduction as well. It’s so hard to breathe.
My breast reduction definitely helped with my breathing.
Ditto! I’m actually still in physical therapy right now to repair my back because my chest caused such issues. And while I’m not super slim, my stomach is definitely disproportionate to the rest of me, and weirdly intented. At least I could hide it with my clothes when I had a large chest, but now that it’s smaller, my stomach seems bigger, and anything clingy shows it. I’ve never ever had that happen, so it makes me feel like I’ve gained a ton of weight. I’m also newly married, and it makes me self-conscious.
This is insane. After doing the position upside down, I could literally feel how my insides "shifted" when I took the breaths. It fellt like a slight relief. I have a hollow chest, flared ribs and just an awful looking upper body structure. I am thin with a "pooch belly". I will try doing it for the next week or so and see if it changes something!
/Edit: After a little over 2 days (so about 4x exercises) I can absolutely see a difference. The muscles below my ribs don't protrude as much, everything seems just more "flat" and even. Before that everything was weirdly rounded (even when I had an empty stomach). Of couse the belly fat didn't magically disappear but it surely doesn't look as bad as before and I feel much more comfortable with myself
Glad you see the results!!
So nice hearing this. I also have flared ribs. post baby my belly is obviously fatter, and ummm gassy. I'm definitely trying this.
After three days of doing Physique 57 core exercises (Dancer Abs, Ball-anced Core, 30 minute core), my lower ab is in slight pain (muscles that haven't been worked for a time), but the belly that was once protruding is flatter. It also improved my digestion (being post-menopausal and with hormonal imbalances, I tended to be constipated. I didn't have that problem during perimenopause. The minute I hit menopause and post-menopause, that's when I had problems with the pooch belly. Physique 57 helped flatten my belly. Also, when I do Physique 57, I don't get the urge to binge eat like I do when I do exercises other than Physique 57. I'm 61, by the way.)
Glad you were able to make progress with it! I hope people don't get the impression from the video that what I describe is the only cause of this. Just one potential possibility
I love Physique 57, but I definitely didn't get those results lol great workout, though!
I have had this for awhile now and it caused a line going across my belly. One day the doctor asked what it was and I told him I didn’t know. It’s crazy after 20 years I find this video.
I have a line tooo most people I've seen don't
I have a line too sometimes, what’s the reason for that?
OMG I DO TOO WTF. always wondered what that was
Same here! I always thought it was the way I sat (because i tend to lean over a lot and have hunched shoulders while sitting)
Omg me too can someone explain what it is??
This video has been a total revelation! Recent athletic endeavours have required me to perform complicated overhead movements (despite mild pooch belly), including presses, handstands, overhead squats etc.. I had hit a wall on performance, and was slowly giving up hope on ever getting better. But this video was exactly what I needed to kick-start my growth. The mere process of visualizing Conor’s explanation, and performing mobility work to address these deficiencies, has allowed me to unlock another level of performance. This guy is a stud. Would love to train/learn from him in person, wish he was closer to my neighborhood ☹
Omg you are an actual genius ! This works so well, i would onestly never know that it was just air and not fat. Thanks so much !
Happy this came up on my suggested videos. Even when I was just 17% body fat I always had this same style belly. I could never figure out why there was an indent and it doesn’t seem like it can be fat because it changes how it looks (how far it extends) daily, which fat alone wouldn’t do.
I have always had a ‘stomach’ even when I was skinny and had thin arms and slim legs of course it didn’t stick out that much back then but it was noticeable and now more so I’m definitely going to try this exercise.
You do realize that you need space for your uterus, right?
Do yoga, it's filled with positions like these!
@@mimvsa3521 no yoga is demonic I’m good
@@heyitsbritt6405 what do you mean it's demonic?
@@sailstomars it opens to satanic possession
A pooch belly in women (often after childbirth) is also often caused by separated abs (diastasis). The connective tissue running down the middle of a “six pack” gets stretched and weakened. Because of this, the ab muscles that normally withstand the pressure of what you eat and drink throughout the day simply can’t and the “pooch” becomes more pronounced throughout the day.
Doing crunches or any exercise requiring a prolonged horizontal downward position of the abdomen makes it worse and gives you more of a “pooch”. There are self tests to check for the separation. And exercises recommended to strengthen the transverse abdominal muscles beneath the six pack and improve the separation.
If you have this separation, the upside down “stacked” method of breathing would be better than the down on all fours position.
Amazing video! Everything makes sense. This explains why I forget to really breathe when I workout
Glad it was helpful!
I have been researching why my belly are was like this inspite of the rest of my body being skinny. My abdomen changed after the baby. But now I’m noticing my upper belly area protruding inspite of the slim figure. I’m quite petite and this video clearly explained the reason. Thank you!!
Diastasis recti?
Yes diastasis recti
This is shocking for me. I'd had a pooch belly for all of my life and no one could explain me WHY, even though I don't have much fat.. At the same time, I noticed it looks different when I move pelvis back, so I had a thought that this might be conneted.
I’m 15 and trying to work on my belly for a while now, I’m skinny my whole life but to think this amount of fat accumulated on my belly is concerning and giving me sm anxiety about how I look. Thank you v much!!!
Babe don’t worry too much about your body 15 is a rough year and i spent that summer starving myself. I promise life is much more enjoyable just enjoying life outside food and exercise.
@@reishez1372 baby girl this is how social media turn teenagers into
Don’t stress, all the hot teenagers on TV are actually 30 yr old adults, you.re only halfway to your adult form
Oh, baby.
girl me too!!
I've always thought that I was "fat". But, after seeing this video I've become more educated. And I'm trying to do this exercises as much as I can. Thank you, so much 😊
I clicked not being familiar with your channel and thinking this would be click bait nonsense, but it was helpful and informative. Thank you, sir.
ladies please remember we are supposed to have some fat on our tummies to protect our organs and reproductive system,
100%! Nothing wrong with it at all.
@@conorharris his channel is so great
The problem is not only the pooch its for me making my ribs abs tight causing pain in my back, i am here seeking help, but, not getting it, :(
The only thing I hate is the extra fat above it that’s why I feel insecure wearing crop tops.
No thank you
Fascinating anatomy lesson! As a tightlacer this was even more information than we use to determine proper fit for each unique corseter. I do believe the thoracic region may be narrower in most AFAB bodies although torso build is quite individual and many women have very deep or barrel-y ribcages with wideset infrasternal angles that flare outward in a large curve. I also thank you for not treating anterior tilted pelvis like a posture deformity, a small percentage of us just have wide short squat hipbones that jut out at odd angles which doesn't follow the common ideal of what posture 'should' look like.
I have a slight "pooch belly" and I've always wondered why. I'm kind of curvy, but I've always just considered it stubborn fat. It doesn't really limit ny range of motion or affeft me in any way, but I will try these exercises! I never realized that people didn't always breathe through their stomach. Very interesting.
I don't think i have this issue, it just feels so good to watch! u give good vibes to me
❤️❤️❤️
I'm 56 & have had a sway back all my life (I am also narrow hipped). This really seems to have helped me. I'm so grateful! Thank you so much!!!
I'm glad this was recommended to me. I've always been self conscious about my stomach because no matter what I did, my pooch belly wouldn't go away. I'm gonna give this a shot.
it worked?
Wow…that actually worked! Thx, and I do weight lifting and kickboxing 4 days a week. This helped more with that little pooch ❤️
Did u do the two exercises only 1 a day or?
@@haregnarafolisisoa7029 I’ve been doing the 2 a day. It really does work. Felt like a deflating balloon
I have been exercising so much for my belly, and I’ve been trying everything but nothing has worked, until this! I know it might be a little soon but this already seems to be doing something. That you.
any update ?
Wow, this was so enlightening! I never had this issue until I had my baby - post baby the actual shape of my belly changed tremendously. And I started wondering if it was pregnancy fat that never went away. My general posture has shifted dramatically, my baby is now a toddler and I've been carrying him in my arms for 3 years. To compensate I usually tilt my pelvis forward so that I can "sit" my kid on my hips while standing up. This video has not explained it all!
This is by far the best explanation I’ve had regarding this issue. Thank you so much 😊.
We always called the "one-pack" a keg.
Thanks for this valuable information! I've had asthma forever (long story) and along with it, a pooch. I'll try these moves later.
Wow 🤯. I eat very healthy and exercise regularly, but I don't seem to lose the belly fat. I've been also gassy 😒. I've been trying to figure out if it's something in my diet. I'll implement these in my exercise routine. Thank you, thank you, thank you for this golden information. 🤗
I am a slim and fit female with a pooch belly and I hate it! I’m only 105-110 pounds at 5’1 and have been trying to figure out why my tummy isn’t flat when I exercise regularly. Just tried the upside down pose and as soon as I was upside down I was able to release so much trapped gas I didn’t know was even in there! That was crazy. I’ll be doing this again for sure. Hopefully it gets rid of the awful pooch. Thank you!
Did it help?
@@nahbro9477 nope! I think only cardio and an ab workout schedule will.
This has been life changing! Truly.
This makes so much sense, as I have an anterior pelivic tilt with posterior sacral tilt! I will do the the upside down chest breathing. Thank you!!
Hey how did you find out about those pelvic tilts, just curious because I would like to get tested to see if I have this as well.
@@frotondi86 Hey there, a chiropractor will tell you 😀. You can also feel your lower back- if it doesn’t feel aligned and smooth, you most likely are misaligned and should work with a chiropractor.
Really happy to hear I could help. As I’ve mentioned in other comments, if that’s the case, my best recommendation is check out my other videos on breathing/anterior pelvic tilt and see what else you need
I started breathing in an inverted position for asthma after I learned one of the issues with asthma is heavier gasses settling to the bottom of the lungs. It really helped reduce my asthma symptoms. Now I have another reason to do it!
This was super interesting for me because I’m trained as a classical singer, and “breathe through your belly” is something I’ve heard my whole life-but when I think about the way the biggest inhale I can manage feels, I feel it in my ribs at the very end.
I also have PTSD and tend to tense my chest and shoulders VERY tightly when my stress levels are high.
I don’t have an anterior pelvic tilt, thank you YEARS of ballet, but I’m going to have to try this and report back.
I'm a singer as well. Checking in to ask if you have noticed any difference?
Makes perfect sense to me now thank you. I'm a size 8, but still have a pooch belly. When I was pregnant the medical team informed me that I had a tilted pelvis, which contributed to a difficult birth in both children. I'll be sure to follow the exercises in this video.
I have always had a six pack until I got pregnant with twins at age 35. After the C-section I’ve always had a lower pouch. I exercise and I eat healthy. It just will not go away. I’m 46!!
I am trying to loose mine my C-section is vertical. I started working out my abs for like four months. Do you do work out your abs frequently? I am trying to see ifI can improve.
This video was so informative! I used to be skinny (and I still am) when I noticed that I have suddenly gained a “pooch” belly. No matter how much I lost weight, it was just still there. I noticed it after a couple months of having T12 spinal cord injury because I had started to walk pretty much like a penguin due to lack of strength of my core muscles. I guess that created a new posture for my body and affected my daiphragm in a way that it made it look like I had a “pooch” as you explained in the video. It just makes so much sense now. Thank you so much! I’ll definitely try this 👍🏻.
For postpartum moms, nothing helped me as much as the Every Mother program. It healed my separated abs (I didn't even think they were that separated until I learned how to properly check) and I'm getting much stronger.
Links ?
Woah! I've had shallow exhales and a protruding lower stomach all of my life even though I was very skinny. I have developed adult asthma 2 years ago and it's a struggle to handle. I just did this inverted breathing and could only do 2 breaths! It was painful, I got lighted headed instantly, but omg I've never felt my diaphragm move like that! That was the fullest breath I've ever had and I can still physically feel where my diaphragm worked to exhale. Insane. I'm going to do this exercise consistently until the discomfort is gone. I think it will be very beneficial for improving my asthma. Thank you!
Has it had any effect yet? I am 16 and I've had the pooch for quite a while and even after working out , I don't see a result and I'm really worried about whether I'll ever receive the result. Please do tell me if it works
OH MY GOD PH MY GOD THAT WORKED WHAT im about to finally purchase myself a pair of low jeans. they're so adorable but i've always felt so insecure about my stomach. it's still there but i notice a difference
how often, how long have you been doing it before you noticed change?
I’m so grateful you decided to do this video. I am very certain this is what’s happening with my body. Thank you!
Your videos on protruding belly & apt are really helpful..I'm suffering my whole life..I have subscribed
That's awesome to hear!
This actually gives me hope, thank you
Thanks so much for this video, I have been exercising more and eating healthier, so I didn't know what was wrong. Some days my stomach is flat, then gas starts building in it, which causes pain/bloating and fatigue due to bloating.
Many women have incorrect posture and it leads to them developing problems with different prolapses (uterus, bladder, etc). A nurse suffered prolapse and spent years researching how to reverse the problem with correct posture and exercises. The posture is the base, the exercises won't do anything without the posture. Christine Kent, The Whole Woman. My mother is having prolapse problems and I found this info for her. She says it helps when she does it, but she slacks off.
Also, to all the momma's who've carried babies, love your belly as the sacred space where your child grew. It will rarely go back to whatever it was before, and should we even want that? In all honesty, it's something I have struggled with and still do from time to time, but HELLO! ...I grew a human being in there...twice! And I'm grateful for it. ❤️ also, how you feel in your body is important! I hope you have (many) days where you feel proud of your body. Much love to you! ❤️
100% agreed
I agree with you but this video was not intended to make us fell that we should lose weight or that we should not have pooch belly. This was an educational video, nobody should feel bad after watching this no matter what size they are .
@@ANDREEAMAR-m2w exactly. There was no shame in this video and it seems that this person was just projecting a lot of the I securities that they have about themselves instead taking the video for what it is. Educational.
I’m glad you’ve found peace with yourself and your self image, but please don’t project your toxic positivity onto others. Comments like these put added guilt and shame onto those who just want to feel better about themselves. If it involves changing their image through diet, exercise or even plastic surgery, that should be a decision that’s respected. I’m a firm believer of letting people do whenever makes them happy and not projecting my personal ideologies onto others.
Toxic positivity?
Man. This is some underestimated information you dropped here bruh. Goodlookin out.
I always felt so bad about my belly coz it made me feel helpless because I couldn't get rid of it despite regularly working out and keeping a fairly healthy diet... always felt the best after ending my period and having absolutely zero bloating for about 2 days and then the hate began again... it's helping me tremendously to know that it might just be something that I was unaware of rather than me being lazy and lacking efforts 🙄
Omg I relate to your comment a lot, especially the period part. I love getting my period because for those days my belly is flat. After my period ends, I get bloated as hell again. It makes me so sad because it makes me so insecure. But I didn't understand what I gotta do to, do I have to do those exercises? Sorry English is not my first language
@@JC-io5zz Yes... I think the exercise will help. I haven't got around to it yet but lmk if you do and don't worry your English sounds really good 👍
I think this might be my issue, even when I was at my smallest (100-120lbs) and well toned, I still had issues with this, I have an anterior tilt, a retro uterus, severe chronic asthma, mouth breather at night, chronic snorer AND overweight haha.
I do proper diaphragmatic breathing during the day, thanks to my past in yoga and now as an RMT.
Another thing to note is athletes and especially dancers/skaters -- trained to to shallow breath 🫁 --deep inhales but drawing the belly button inward (causing over exertion of ribcage - essentially backwards of proper breathing in order to keep tummy flat. (Ex dancer)
This was a fantastic video and a solid reminder, so fascinating the human body and how most of us don't function optimally within it.
Cool video! I'll have to try this. I've also heard that chest breathing is a sign of stress/alertness and too much stress can cause excessive chest breathing and cause problems too. So is a balance of chest and belly breathing whats really needed? I've heard that chest breathing is alert and belly breathing is relaxed/restful. Interested in your thoughts Conor!
Yes. The ribcage should expand in all directions and the belly should rise a bit at the same time
I don't know if you'll see this but you made me cry with happiness, since I was little I've had a very big problem with things about my "air" and "breathing":
1. I don't expel gas, so I tend to bloat with pain from time to time since I was little because my body stores air.
2. I am very thin (1.70, 52kg) but every day during the day a tummy like the one in the image in the video appeared on me until it disappeared at dawn and reappeared the next day an hour after waking up.
3. I always wanted to sing, but I could never sing well because of my breathing, I always felt that it was impossible to breathe properly, the volume of my singing voice is very low and I had many problems, in the end I gave up and did not want to hear from new about singing.
I think this video totally fits what has happened to me and if I can fix it I will be very very happy.
I did this and I saw a significant change
It really does work!
Hey Celeste, can you please share what you did, how long, and what the change that you saw was please? Thank you!!
@@beautifullyaligned I did the first exercise he shows and I did it for 5 very deep breaths. I saw a large amount of flattening in my tummy pouch. I am a midsize person.
thank you so much for introducing the words "indented protruding abdomen" to me - I very much have this shape and always have, even when quite underweight, and it's always driven me crazy, so glad i can finally put my finger on what it actually IS.
Question though about the exercises: How often and for how long should this be done? 5 minutes a day? 3 times a week? I'd like to know how often to do it for this to be effective in the long run if possible
I’ve had this happening to me recently especially since I’ve had car accidents where my ribs and neck are injured, and I believe my mattress is pushing my ribs even further out. Some days it feels like I can barely exhale or breathe in. I also have vertigo so I can’t go upside down like that but I will try the other one. Thank you for explaining this so perfectly and it totally makes sense with what I have been feeling! Because no matter how many planks or crunches I do, Even if I’ve cut out all gluten, mostly all sugars etc.I have this weird stomach thing going on.
Omg it all makes sense now. I was a singer growing up and went to vocal lessons with an opera singer, I was trained to breathe from the bottom of my stomach to let in as much air as possible to hold long notes. I’ve been breathing that way ever since, I can’t believe my stubborn belly is from that. I’m gonna try this and see if there’s any changes!
Thank you so much ! I've been exercising regularly my entire life but I never understood why I had such a weird crease above the belly button and why it would not go away. Having a name for it and the reasons helps a lot ! Ill try to do the exercises and see if it works :)
Did it work for you?
this is so unbelievably helpful, thank you so much!!
where he actually tells you how to get rid of it
1st exercise 4:44
2nd exercise 5:35
Tysm
Thank you for making this information known to me backed with scientific data. Highly appreciated !
These exercises felt really good
This explains so much! I can't wait to try the workout suggestions to see what changes occur!
BLINK PLEASE
BRUUUH LMFAOOOO
lmfao
Bro made me wake up my whole house 😭
1:07
1:13
Wow I didn’t even realize just being in these positions would help so much with my breathing 😭 tysm!
Would absolutely love to hear you explore the indented pooch belly in post-partum bodies. I always had a slight lower pooch but since having my daughter, I have an indent in the lowest part of my abdomen and it looks like a butt! It’s hard to research because I can’t find the right search terms to Google. But I have lost so much confidence between stretch marks, the droop, and that god forsaken indent. Would love to hear what you have to say!
Hi Emily, try searching for diastasis recti. I had the same issue after my son was born + horrible back pain, but working with a physical therapist that is trained in PRI (Postural Restoration Institute) techniques really helped me a lot.
Just commenting to let you know that 2 other ppl replied! In case u didn’t get the motif ❤️ have a lovely day y’all
@@craftyninjacat completely agree
I have this without ever being pregnant :/
@@joseegaudet6109 same here! If you search diastasis recti there's a good few videos here on yt that tell you how to correct it, the one I watched was from 'Tone and Tighten'. I've essentially been doing side planks with a stomach vacuum and saw a major MAJOR improvement in like 2-3 weeks doing 3 sets of 1 minute 3 times a week! I still incorporate them into my core routine and haven't seen any sign of it coming back
Edit: I originally put the wrong type of plank on here, getting it confused with the one I did to fix the rib flare I developed after I healed the DR. That video is by Guerilla Zen Fitness if anyone reading this has this same issue!
This is the first video I’ve seen from this channel. I had no idea about any of this! Not sure where to start.
Ok, I literally just tried the upside down exercise thing, and that was insane. At first I was like, ok? and then all of a sudden it felt like everything fell and my lower stomach was tucked in. I couldn’t breathe deeply enough (or whatever else) to get anywhere near pushing it out. Promising, plus probably good to get some blood to the head every once in a while. Great video, thanks!
👍🏻👍🏻
For how long did you hold that position?
@@elenvarovic3894 About a minute. Honestly I didn’t end up doing it consistently and the chair I have in my dorm sucks for it anyway but if you do it correctly you should feel the same way. Make sure you’re chest is close to perpendicular with the floor.
Try once in a while reminder
This is really interesting. As a singer, I was trained to "breathe into my belly" - I'd be immensely curious if this has something to do with it, since you said "breathe into your ribcage instead of your belly"... anyhooo I'll be trying this =w=
You can't get as much air that way, which is why singers are trained to breathe as deeply as they can instead.
Same here
I’m not a singing coach so I’m honestly not sure what technique is efficient for that. I do know that excessive belly breathing can potentially promote a poor respiratory pattern over time. Obviously do what you need to for what you care about, but maybe work on ribcage expansion outside of that.
Great information, very enlightening. Unfortunately upside down is not the best exercise for people with acid reflux, I wish there were more exercises (if possible) to correct the abdomen without having to be upside down. Thanks for the video though, still very helpful.
Thank you for the explanation, I have always had a pouch belly, even when I am slim and very shredded. I accidentally understood what you are explaining while doing belly dance. I am very thankful for your exercises and advise. Be bless and I send you all my blessings!!!
can you tell me it's normal to breathe
or hold breath plz answer me
im 16 and this is all defining my stomach
1:44 is where he starts to talk about the actual thing in the title
gonna try this tomorrow, thanks so much, been feeling out of breath despite being underweight until recently...Im middle aged now and just got a slight bloating/pooch for the first time :/ also have scoliosis. never pregnant. will report back.
How are things now? Did the video help?
^
Even though I was a chubby girl, never had this porched tummy or abdomen , but since I had sx first time, this is the shape of my lower belly, and it isn't going away, no matter the diet and all...
Thank you Conor. I'm a 57 year old female with a pooch yet not much fat around my ribcage. In my 20's I loved hanging upside down however now I find the inversion exercise distressing because the pressure I feel in me face. Is this normal and is there anything I can do about it?
i’m wondering too
Is it genuinely painful or discomforting, or just a strange sensation? That would determine much of it
@Makai Threads I feel the pressure too and I've never had high blood pressure, in fact during most of the day my pressure is kinda low.
You asked him a question, yet ignored what he asked you. That makes no sense.
@@Michelle-pn9xt would you believe me if I said that I never received a notification for Connor's reply? Because I literally didn't otherwise I would have replied. ScrewTube isn't full-proof.
This man doesn't blink enough, his stare is burning my soul.
but still, great video :)
Ever since I was young I've had like a line right on my belly button and below I have a pooch and I've tried all sorts of exercises and diets but nothing has worked, its annoying because it looks very strange and makes me look fat in certain more tighter clothes.
Bro literally same I look great with the upper part of my body but my lover pooch makes it look like I'm fat
Idk what to do about it
did this work for u?
@@yoursweetestgirl Its worked a little for me not to much though, cus personally I think my situation is more to do with my Genes but its has helped.
@@yoursweetestgirl yes it actually did
I have this as well, remember it could be related to a hormonal imbalance that you can research, but I will try this technique also
Thank you for sharing this. It’s so helpful.
You are so welcome!
Holy shit I've this along with anterior pelvic tilt and I'm a male. From what I recollect, I did not always have this. I wish i could correct this. Thanks for the knowledge