I've had 20 plus years of hip flexor pain. I've had MRIs. I've had physical therapy. I've talked to 3 different doctors and a surgeon about this. No one fixed it. Following Jeff's advice, I am finally beginning to have some relief. I've recently had 3 consecutive days where I had little to no pain in my hip flexor. I can't thank you enough, Jeff. This man knows what he's talking about.
I began Jeff's program in March 2016. I began doing some of the specific exercises in this video in June or July. It's now the end of September 2016, and the progress really shows. I have only a fraction of the over all pain I used to have, and now even the hip problem is dying down. My kids say I've gotten a decade younger in the last 6 or 7 months. The problem with my hip flexor began in 1993 and got really bad in 1995. Nothing before this has helped at all.
Snurre86 to clarify, 3 could be considered a lateral chop or band rotation, while 4 is a Pallof press, and 5 is a hopping Pallof press (in case folks want to look more into those exercises). Thanks for listing them!
WTH Jeff. What's with all the unbelievably helpful, free, simple and effective videos? If you're not careful people are going to think you really care. You're not just a therapist, you're a movement. Huge thank you from Canada for sharing your gift with soooo many who need it. And for being a TOTAL class act! Bravo!
@miomio6890 roid are not that bad, if choice the ones are less harmful to your liver and kidney. At age 40 my doc wount prescribe any, even though im low on energy, i even feel how bad my bodybtecovers after a weekend im still tyred go to work. I wish i would have energy like i had at my 30 at least, just dont jave a will for anything, after light workout 10 situps my legs hurt 5 days. I need something to recover faster, i want to live have fun with mybkids.
I've watched three of your videos. Two solved mysteries I've been dealing with for a decade and offered solutions that no professional has ever offered.. WHO ARE YOU!?
after months and months of targeting my lower abs to eliminate what i thought was a fat problem, i finally saw your anterior pelvic tilt video which brought me here. i never realized that the workouts i was doing were actually making my problems worse. the exercise in the previous video for glutes + a hip flexer stretch combined with the exercises in this video have changed everything for me. thank you!
You are one of the very best content creator here on YT. Your videos are not bla bla bla, you are actually helping people with their problems (me too). I really admire you!
I have a 60% compression fracture at the top of my lumbar spine. For years I thought this injury was keeping me disabled. I started watching Jeff and Jesse, (awesome introductions Jesse) about 3 years ago. I started slow following their instructions and a major change in my life took place. So thanks so much for taking the time to do these videos and it's free. Lived on SS disability for years and now gratefully back to work loving my very physical new job. In training to be an Electrical lineman for the power company experiencing no pain 95% of the time. Big change thx.
Jeff, I hurt my back months ago doing deadlifts. relaxed my core a split second n tweaked lower back. Ive been in pain for months & saw a chiropractor yesterday who told me my core is weak. I was baffled cause i have great abs. She taught me core breathing exercises & i checked out your video. I did one session of the core breathing exercises plus side planks AND THE PAIN IN MY BACK DISAPPEARED ALMOST IMMEDIATELY!!! Thanks, Jeff!! YOU STAY BEING THE TRUTH!!
Just watched this video and your one on anterior pelvic tilt and it was exactly what I was looking for. As a fitness professional I appreciate these videos so much! Thank you.
I came across athlean about a month ago. I am very impressed. In that short time I have altered the way I have done things all my work out life. I am 59 years old and am 1 year and 5 months out from a full knee replacement. I have recovered to the point that I can return to full workouts. Though I am far beyond most people in the recovery of strength and flexibility after full knee replacement, Jeff's help has opened doors that I thought were closed to me now. Thank you for your guidance. I will be signing up for your program shortly. Thomas R. smith.
By finding this video, you might have just saved my life. I've been bed ridden, but now healthier, but exercise recovery was tricky. This is going to help me, I know it.
CHRONIC CHRONIC lower back pain has been altering my life for yrs. 3 herniated discs. I love this guy. always thinking outside the box new ideas and ways to improve. what ive been doing has not been working, so hyped to incorporate this into my life now. THANKS AGAIN JEFF.
saif eddinne soussi I hear ya. Ya man can't let injuries stop u. I'm into alot of sports and have a long list of injuries, 9 broken bones, torn mcl, torn rotator cuff, screws in my wrist as well as a few more but I refuse to be lazy and waste away on a couch. Pain goes away or u Lear to live with it
really man you deserve a big RESPECT ,i do kick boxing for many years and i injured my lower back last year all doctors here in tunisia ssaid that i can't back to fight again bu i refus that and start a little bit to come back now am better than yesterday but i fight to be better than was before the injury ,thanks man i swear that you second person wh pushed me to continue (y)
Jeff, Thanks for making this stuff public. You're helping a lot of people, including myself, live, not only without pain, but active again and feeling great! After 2 hip surgeries, I never thought I'd be back to normal, but with your help, I'm better than before the surgeries! Thanks, my friend!!!
This is all great stuff. the only thing that I wish is that during the example shots of exercises there was a bit more explanation on technique or positioning stuff. Like the subtle things that will help you do the exercise correctly. i.e. make sure to stand with the band at a certain angle, or see how I balance on my elbo it's important to keep the fee hand in this shape in the air in front of me at a right angle. You know little things that as a first timer I might not notice and do wrong. More little details about the specific exercise and it's execution would be very helpful because this is great stuff!
Like many others here I'm working on anterior pelvic tilt. I've had back pain my whole adult life from injuries and probably lifting like an idiot when I was younger. The prior video regarding anterior pelvic tilt and this one are helping alleviate a lot of pain in my back, hips, and knees and it's such a relief knowing that I can do this instead of worrying as much as I was that I'd have to stop skiing and potentially consult a doctor regarding surgery. Your RUclips videos are giving me increased strength, flexibility, and a challenge that I look forward to each day. God Bless you sir!
I'm 23 and have had chronic lower back pain for nearly 5 years, have done numerous treatments and seen many types of doctors/therapists. While they have helped, it has never been more than a temporary fix. After 5 mins of doing only a few of these (I don't have bands) my body feels amazing. Jeff, if you're reading this -from the bottom of my heart thank you 💜. I'm going to do this everyday and soon I'm sure I won't feel crippled. Wish I saw this when your released it 6 years ago
I've had intermittent lower back pain for years since a weightlifting injury. A few months ago I started doing these exercises (band crunches, sledgehammer swings, suitcase carrys and side leg raises) about once or twice a week. It has made a huge difference and I basically have no pain at all in my back anymore! Great stuff.
I am not a body builder but someone with fibromyalgia. I am finding your videos so helpful, as long as I start with one rep and no resistance! I had no idea why my hamstrings are so tight - thought it was just me - until I watched a different video of yours, and listening to you explain the science, it's all making sense and starting to help really quickly. Thank you so much, I can't tell you how much difference it is beginning to make to my life and my confidence. .
Jeff, you are amazing. I always suffered from lower back pain while doing exercises. I tried some of the exercises in this video. No back pain and my abs burned like hell. Never actually felt this ever. Thanks man!
The side planks worked wonders for me. I'd picked up a hip flexor / glute medius strain that persisted for weeks - to be fair, it was from doing some weighted, seated, twisting abs exercises in another of Jeff's videos, so I figured he owed me one! - and was doing just what Jeff says not to do in this video - stretching hip flexors mainly! After the first couple of reps of the side planks (which are damned hard, lifting your upper leg), the pain had gone, and when it came back after a few hours, I did some more and will keep going until it stops... then keep going so it doesn't return. Thanks, Jeff!
These exercises are great, but don’t have access to the pole where you secure the bands.....my chairs just slide across the floor. Any ideas how to do these exercises without securing ?
@@debbiedavis214 Slip the band through the hinge side of the door, put something through the loop of the band that will secure it behind the door without slipping and which is strong enough that won't snap and close the door. Or stand on that side of the door where you push the door open, attach the band on the handle of other side and close the door. Requires a strong handle though that it won't break. Or if you can exercise outdoors, wrap the band around a tree or a handrail.
Always appreciated a Physical Therapists perspective for pain management and eventual rehabilitation after various injuries I have sustained over my 50 year lifespan so far. Their approach is always routed in identifying posture and functional abnormalities and providing prescribed exercises tailored to an individual's unique weakness as identified by an individual consult. I have had enough athletic trainers & PT persons in my life now to be able to do a little bit of self diagnosis but it essential to have an assessment and be prescribed the right exercises to remedy my deficiencies. Any licensed and practicing PT can be helpful. But people, you have to do the exercises prescribed for your unique circumstances and do them often over the course of the day and not just in the Gym. Thanks to Jeff C. for his vast compendium of exercises that are about right for me in terms of level of difficulty.
I’ve never lived a super active lifestyle and am now a full time nursing student (sitting A LOT) married to a fit husband who works me in the gym. And I have had pain in my hip flexors and lower back for a couple months now. I am determined to get strong abs to help with this problem. THANK YOU for all these hip flexor videos!!!! Applying them to my workouts!!!
@ATHLEAN-X™ Appreciate Video! Sorry for chiming in, I would appreciate your thoughts. Have you thought about - Chireetler Exclusive Workouts Rule (probably on Google)? It is a great one off product for learning how to burn fat fast using a unique super hero method minus the hard work. Ive heard some amazing things about it and my m8 at last got great results with it.
Lovely Video! Forgive me for chiming in, I would appreciate your initial thoughts. Have you ever tried - Chireetler Exclusive Workouts Rule (Sure I saw it on Google)? It is a great one off guide for learning how to burn fat fast using a unique super hero method without the hard work. Ive heard some interesting things about it and my BF at last got great results with it.
God bless you Jeff, your contribution to people's life I find greatly underapreciated! You deserve much more subcribers for your hard work and dedication. Thank you for your videos, they've really help me to improve my physique in a very short period of time, since I started out working out 3 months ago, I wish you the best and keep it up!!!!!
I dont want to give too much away but they are classic exersises like the push up and squats but modified (as in repositioning the body) so that there is more tension along with a technic he calls progressing through failure were you start with a tough exercise and go to an easier one then another easier one but due to the harder previouse one the challenge holds a long with weakly challenegs to show how one progresses
Yea in fact since the slogan is "no bands no bars no bull" Jeff actually has a modified version of the pull up for thoes who dont have a bar but does allow for extra equipment if available
Jeff , I've been following you for about 2years plus now. I pass your name at least twice a week to others that I call lost .You never cease to amaze and we are two years in. You are truly LITE! I'm a old Army Ranger its been hard to find someone committed as I am Thank you truly. Patrick Haugh Jr.
IM SO EXCITED ABOUT ALL THE THINGS IVE LEARNED TODAY FROM THIS MAN... ive been studying tirelessly i cant wait to get my stuff all together and attack the gym ASAP!!!
Hi Jeff! I suffer from S Scoliosis... I have to use weights in moderation because they cause me lower back pain. Is it possible to do a video on Scoliosis (both C and S) and which are the best exercises to do if you have these problems? Thanks a lot!
I had it too, lower back pain Everytime i would wake up, go see a swimming physical therapist, I know they say it's incurable but believe me, it can be cured. Go hard in swimming and you will be good.
I also have scoliosis. Ya swimming, walking are what I heard help. Movement helps scoliosis because disks get their blood by imbibition. They don’t have blood vessels. Moving your spine gives disks blood, which carries nutrients, which causes them to hydrate and regenerate. When I do sports my resting pain goes away. We also have to stop drinking water with chemicals in it, and increase our water intake.
...you're videos are changing my life slowly but surely. I am 26 and have a herniated disc in lower lumbar right above my sacrum bulging disc in. Neck near skull, torn meniscus in knees and ganglion cywt in wrist..been watching lots of your videos and trying everything. They are starting to help. Thank you.
Bro - you look/ and sound like a doctor. I've gotten better detail advise from you than I received from my overprice doctors. Thank you again brother. So many people everyday suffer from lower back pain because they think their working out to look and feel healthy; but inevitably hurt their selves because of improper form and doing the incorrect workouts. I'm guilty for that. I have a 6-pack, arms, chest, calves, but I've ALWAYS had issue's with my lower back due to sever pain! Thank you again brother!
I can't wait to add these to my core workouts. Hurt my back four months and have been getting physical therapy. Getting stronger core, but this is really going to take me to the next level. Very motivating, this stuff really works. I'm 63 and need a stronger core and back and lower body. Thanks for your help and work in putting these videos together!!
I'm not sure. I run long distance for school all year round and recently started going to bio at gym to strengthen. I also had tight ITBs. Also got knee problems which sidelined me for 2 months.
I do run a lot..or at least I used to! I have stopped running and am strictly cycling or stair climbing or using the elliptical because I am trying to heal my shoulder (it gets aggravated when I run).
I've been to doctors and chiros all around and nothing has helped as much as this guy. The explanation behind everything is half of what makes it so helpful. There's a lot of knowledge that people just don't get from other places.
Can’t wait to do these! I have that tilt in the pelvis that makes my back hurt and also makes me look fat because throws my stomach forward. Thanks for the tips Jeff!
You rock Jeff!! I had lower lumbar surgery two years ago and have spent a long time recovering! I have been following all of your videos on QL, hip flexor and psoas muscle stretching and strengthening! My hip flexors are still problematic but after watching the hamstring video and this one I have even more knowledge as to what the issues are! I have spent the last five months building glutes which has been miraculous in itself, and this video is the last piece of the puzzle! I have been wanting to work my abs but every time I do my hip flexors flareup. I thank you so much for doing these videos and this one in particular! I am starting with it today and I'll keep you posted! You are a miracle worker! Thank you thank you thank you!
Oh wow ... I stumbled upon your videos many years back but wasn't ready to listen. Now I started watching your videos a few weeks back and it's been so educating, the way you explain everything so thouroughly makes it very easy to follow. Thanks Jeff!
Jeff, I’ve seen a lot of videos on running technique, particularly about which part of the foot should hit the ground first. Could you do a video on the best way to run?
You are great bro i was suffering from low back pain since almost 2 years and since im following jeff its like almost gone im now much fresher stronger and happiest person . Thanks jeff thanks a lot MAY ALMIGHTY BLESS YOU
I'll be trying out these exercises for sure. I've only started working out over the past two months and during both periods I have had times where after doing ab exercises I would pull a particular muscle in my lower back. I've led a very lethargic lifestyle for well over a decade now, so naturally, my hip flexors would be susceptible to over-exertion because my abdominal muscles are weak.
+Elemxnt45 it hurts a lot and all the time. I've gotten better. The common way to herniated a disk is to lift and rotate. Honestly I never got hurt or injured. Doctors say that I was already propense to herniation and it could've happened when I was a child and I sat un properly on school desk's. Really frustrating since all kids do that...
You guys should be glad its only herniated, it usually heals. I have two degenerated discs, almost gone, causing a displacement and now and then nerve entrapment. That wont heal, I'm fucked and spinalfusion surgery is probably inevitable. Getting tips like in this video is awesome tho, need to keep the core strong and flexible.
I believe I’ve found at least a few core exercises I can do to improve core strength and hopefully reduce my lower back pain. My lower back issues have kept me from being successful in becoming more fit and losing weight/body fat. Thank you, Jeff, for providing this information that even my personal physician and chiropractor didn’t provide.
Had back trouble for years, herniated discs, a lifetime of combat sport and a physical job, always searching for ways to train to improve, Jeff makes a lot of sense. Great video, sound advice!
1. 3:15 Janda Sit-Up 2. 3:45 Gymnast Abs 3. 4:26 Rubber/Resistance Band 1 4. 4:56 Rubber/Resistance Band 2 5. 5:22 Rubber/Resistance Band 3 6. 6:00 Suitcase Carry 7. 6:29 Side Plank Leg Lift i just wanted it at the top, less scrolling.
Posture has always been a problem for me and lower back pain. Trainers at the gym always prescribe the same crappy routines. Your videos are going to help me so greatly throughout life x
Anterior pelvic tilt has plagued me my whole life. My mother use to ask me all the time why I stick my butt out and why do I walk funny. I wasn't making a conscious effort to do it. It has been my "natural" posture since childhood. I also have significant weight disparity between my upper body and my legs. I neglected my legs most of my life and concentrated on t-shirt muscles. As a result I have no weight anchor from my glutes and legs. This causes me to rely heavily on hip flexers while doing most traditional anchored ab exercises like sit ups. I have been working my legs heavily now for about 10 weeks. I am leg pressing (with a sled) over 900 lbs. I just recently (in the last two weeks) got the courage to start doing barbell back squats and i'm currently rep'ing 275. I do a whole series now (a super set of sorts) for my legs going from squats, to leg press, to hack squats, to front and back leg curls. I really want to resolve the anterior pelvic tilt as I find that it thrusts my abdomen forward causing a belly appearance. I'm also going to concentrate more on sitting properly while at work and home. I'm going to give some of these non hip flexer ab routines a try. Thanks for the post.
incredible!! Just did @ 3:18 ... activated my hammys with the band while doing the Crunch!! Wowwww your a genius !! I'm 35 ,, a workout athlete/runner Nut !! This is a Game Changer for me!! My hips used to always help and burn!! Wowww Incredible!! Thank you soo much, Learning so much from you!! I owe you buddy! incredible Info! ThX You!
These are great. Thanks so much. I've had two injuries to my lumbar and I find any ab exercise burns. These have been great so far! I can finally feel some tension in my abs and no back pain. Thanks so much for sharing
Are there some of these exercises that I can do at home? These look like I need to be in the gym. I need to strengthen my abs. My pelvis is tilted forward and my lower back keeps going out.
Question: I have no pain in my hip flexors when doing ab exercises like the leg lift, but its IMPOSSIBLE for me to NOT arch my back during these exercises. Is it bad if i arch my back? I'm getting a real nice burn in my abs when doing these but im not sure if that corrects my excessive anterior pelvic tilt. Is it like i train my abs into the apt?
@@brianbourke5874 unfortunately that doesnt help me. I just keep doing planks and splitsquats for now to target the abs and my weak glutes. Not sure but i think the glute training does a lot for me, had 5 days DOMS after 2 sets of 12
Anterior pelvic tilt. My ass has always stuck out far. Even when i’m standing up, just the action of “standing up straight” makes me feel like i’m arching my back. Laying flat on a bed is uncomfortable without lumbar support. I always thought it was genetics but from what i’ve seen on here it’s an anterior pelvic tilt caused by sitting all day, which leads to tight hip flexors and weak glutes. From what i’ve seen, ab workouts that don’t burn your upper/inner thighs, working out the glutes, and stretching the hip flexors regularly seem to be the fix. Look up his videos about hip flexors and anterior pelvic tilt and you can find more info.
This is so helpful. I am practicing my runway walk and good posture is super important. My anterior pelvic tilt needs to be addressed and this video is helping.
use rope or a belt for the banded crunch(or something sturdy to hook you heels on), fill a backpack with heavy stuff for the carries and for the gymnast abs use two tables or two chairs and make sure they wont move around or the chairs collapsing inwards so you dont hurt yourself(dunno about the other banded exercises though)
Hey Jeff love your channel. Just an FYI I am an older male in his early 40's who quit smoking and drinking since the pandemic started. I love your energy and I hope to learn from your videos. This is great since I do have a bad back stemming from an old work related injury. I love your content and your positive attitude. Keep up the good work bro. I love you and God bless :)
For years the Army PTs have told me to plank etc to help my lower back injuries from IED blasts and humping mountains on deployment. I started following your channel and taking your advice which is for the most part contrary to what the PTs I have been seeing tell me and for the first time in years my back is feeling better, my posture has improved and I have gotten significantly stronger. Thank you for your free advice. You have really helped me save my career.
![The 3 Best Core Exercises [Do These Every Day]](/img/1.gif)
I've had 20 plus years of hip flexor pain. I've had MRIs. I've had physical therapy. I've talked to 3 different doctors and a surgeon about this. No one fixed it. Following Jeff's advice, I am finally beginning to have some relief. I've recently had 3 consecutive days where I had little to no pain in my hip flexor. I can't thank you enough, Jeff. This man knows what he's talking about.
Hi Michael, I'm curious, how long did it take for you to see results after you started?
I began Jeff's program in March 2016. I began doing some of the specific exercises in this video in June or July. It's now the end of September 2016, and the progress really shows. I have only a fraction of the over all pain I used to have, and now even the hip problem is dying down. My kids say I've gotten a decade younger in the last 6 or 7 months. The problem with my hip flexor began in 1993 and got really bad in 1995. Nothing before this has helped at all.
please, post the links of the videos of the exercises that you've done! it would be grate... I suffer the same pain on my lower back pain...
Congratulations m8. glad it helped someone. Ye Jeff seems to genuinely want to help people
solid9 nice advices !I'm under osteopathic treatment and I'm feeling much better! :)
1. 3:15 Janda Sit-Up
2. 3:45 Gymnast Abs
3. 4:26 Rubber/Resistance Band 1
4. 4:56 Rubber/Resistance Band 2
5. 5:22 Rubber/Resistance Band 3
6. 6:00 Suitcase Carry
7. 6:29 Side Plank Leg Lift
Thanks
Snurre86 to clarify, 3 could be considered a lateral chop or band rotation, while 4 is a Pallof press, and 5 is a hopping Pallof press (in case folks want to look more into those exercises). Thanks for listing them!
thank you
thanks
Chris Morales What about regular planks?
WTH Jeff. What's with all the unbelievably helpful, free, simple and effective videos? If you're not careful people are going to think you really care. You're not just a therapist, you're a movement. Huge thank you from Canada for sharing your gift with soooo many who need it. And for being a TOTAL class act! Bravo!
3:15 band crunches* (no hip flexor activation)
3:42 gymnast abs
4:25 Pallof press*
4:57 sludgehammer swings*
5:20 jump-out variation
6:00 suitcase carry* (forearm and grip strength)
6:30 side plank leg lift
Thank you!!! What do the asterisks mean? The exercises that worked best for you?
What am I supposed to do for the suitcase carry. My abs aren't getting active
@@rrxyzrr legit have no idea, stopped following this dude after realising he's roided up
@@rrxyzrr amen brother, if you want a legit dude to follow hybrid calisthenics guy is good
@miomio6890 roid are not that bad, if choice the ones are less harmful to your liver and kidney.
At age 40 my doc wount prescribe any, even though im low on energy, i even feel how bad my bodybtecovers after a weekend im still tyred go to work. I wish i would have energy like i had at my 30 at least, just dont jave a will for anything, after light workout 10 situps my legs hurt 5 days. I need something to recover faster, i want to live have fun with mybkids.
If you guys really want to add to the challenge during the side planks, lift both legs up.
Loool
If they held a bar fixed to the ground, some people likely could ^^.
@@Jamieishere1 yeah; you're probably right!
🤣🤣
How many reps? 🤷♂️😂
I've watched three of your videos. Two solved mysteries I've been dealing with for a decade and offered solutions that no professional has ever offered.. WHO ARE YOU!?
Jesus.
A Legit physical therpist.
What were the other two?
dEaF TO LiGhT www.cadsacademy.ca/physical/no-more-lower-back-pain-science/
Muscular Jesus
after months and months of targeting my lower abs to eliminate what i thought was a fat problem, i finally saw your anterior pelvic tilt video which brought me here. i never realized that the workouts i was doing were actually making my problems worse. the exercise in the previous video for glutes + a hip flexer stretch combined with the exercises in this video have changed everything for me. thank you!
Need to try this
5year old comment , not sure all reach you but what flute video?
@@Honeyddripdiddler it's called sit happens . Fixing pelvic tilt
@wau honestly i’d say do it daily cuz these are basic human movements that are done several times throughout the day
So did you fix your anterior pelvic tilt?
You are one of the very best content creator here on YT. Your videos are not bla bla bla, you are actually helping people with their problems (me too). I really admire you!
ruclips.net/video/KNmDhAWu7tk/видео.html hehdh
I have a 60% compression fracture at the top of my lumbar spine. For years I thought this injury was keeping me disabled. I started watching Jeff and Jesse, (awesome introductions Jesse) about 3 years ago. I started slow following their instructions and a major change in my life took place. So thanks so much for taking the time to do these videos and it's free. Lived on SS disability for years and now gratefully back to work loving my very physical new job. In training to be an Electrical lineman for the power company experiencing no pain 95% of the time. Big change thx.
Gigachad alert
I swear whenever I need something, Jeff comes through with the perfect video
Roshu171 Jeff always brings the heat!
Haha so true lol
Roshu171 Jeff is killin' it lately.
Roshu171 i hope he gets 1 mil subs soon
Roshu171 agreed!
This kind of content is what makes this channel one of if not the best fitness channels on RUclips.
One of the most educative videos i ever came across on the Internet. Thank you Jeff.
Couldn't have said it better!
ABSolutely
Thank you Jeff.
Jeff, I hurt my back months ago doing deadlifts. relaxed my core a split second n tweaked lower back. Ive been in pain for months & saw a chiropractor yesterday who told me my core is weak. I was baffled cause i have great abs. She taught me core breathing exercises & i checked out your video. I did one session of the core breathing exercises plus side planks AND THE PAIN IN MY BACK DISAPPEARED ALMOST IMMEDIATELY!!! Thanks, Jeff!! YOU STAY BEING THE TRUTH!!
Just watched this video and your one on anterior pelvic tilt and it was exactly what I was looking for. As a fitness professional I appreciate these videos so much! Thank you.
I came across athlean about a month ago. I am very impressed. In that short time I have altered the way I have done things all my work out life. I am 59 years old and am 1 year and 5 months out from a full knee replacement. I have recovered to the point that I can return to full workouts. Though I am far beyond most people in the recovery of strength and flexibility after full knee replacement, Jeff's help has opened doors that I thought were closed to me now.
Thank you for your guidance. I will be signing up for your program shortly.
Thomas R. smith.
By finding this video, you might have just saved my life. I've been bed ridden, but now healthier, but exercise recovery was tricky. This is going to help me, I know it.
That makes two of us.I'm just starting,but can tell a difference already! Hello life again!
BKHtheWonderWoman what bed ridden??? can you explain that?? bed +ride+you=???? ohhh
BKHtheWonderWoman hell yea
Hows it going? Sticking with it?
BKHtheWonderWoman did this video really end up helping you?
CHRONIC CHRONIC lower back pain has been altering my life for yrs. 3 herniated discs. I love this guy. always thinking outside the box new ideas and ways to improve. what ive been doing has not been working, so hyped to incorporate this into my life now. THANKS AGAIN JEFF.
nyinfamous2k2 i have 2 hernieted discs ,did you train man with your
3 herniated discs and thanks
saif eddinne soussi yes I've always kept training I've had these disc issues for many yrs now. Just living in alot of pain but doesn't stop me.
thanks a lot bro , me too i try to keep my head up and didn't let this injury stop me from my dream
saif eddinne soussi I hear ya. Ya man can't let injuries stop u. I'm into alot of sports and have a long list of injuries, 9 broken bones, torn mcl, torn rotator cuff, screws in my wrist as well as a few more but I refuse to be lazy and waste away on a couch. Pain goes away or u Lear to live with it
really man you deserve a big RESPECT ,i do kick boxing for many years and i injured my lower back last year all doctors here in tunisia ssaid that i can't back to fight again bu i refus that and start a little bit to come back now am better than yesterday but i fight to be better than was before the injury ,thanks man i swear that you second person wh pushed me to continue (y)
Right when I decided to smash the like button I saw that I have done it years ago LOL
😂
limplin7 I was gonna like this comment but noticed I did months ago
@HomelessRichGuy someone wants attention
😂😂
😆
Building core strength without further stressing hip flexors.
3:15 crunch
6:00 suitcase carry
6:30 side plank leg lift
Crunch should be with that band in order to add pressure to the glutes and hamstring
You are definitely the most informative educator on the web. Thanks for all your advice.
Jeff,
Thanks for making this stuff public. You're helping a lot of people, including myself, live, not only without pain, but active again and feeling great! After 2 hip surgeries, I never thought I'd be back to normal, but with your help, I'm better than before the surgeries! Thanks, my friend!!!
This is all great stuff. the only thing that I wish is that during the example shots of exercises there was a bit more explanation on technique or positioning stuff. Like the subtle things that will help you do the exercise correctly. i.e. make sure to stand with the band at a certain angle, or see how I balance on my elbo it's important to keep the fee hand in this shape in the air in front of me at a right angle. You know little things that as a first timer I might not notice and do wrong. More little details about the specific exercise and it's execution would be very helpful because this is great stuff!
He has a website with wayyy more details...remember you get to watch RUclips videos for free🤷♂️
Like many others here I'm working on anterior pelvic tilt. I've had back pain my whole adult life from injuries and probably lifting like an idiot when I was younger.
The prior video regarding anterior pelvic tilt and this one are helping alleviate a lot of pain in my back, hips, and knees and it's such a relief knowing that I can do this instead of worrying as much as I was that I'd have to stop skiing and potentially consult a doctor regarding surgery.
Your RUclips videos are giving me increased strength, flexibility, and a challenge that I look forward to each day.
God Bless you sir!
I love how he explains everything and how it works he doesnt just get straight to the work out it really gives you an idea of whats going on
I'm 23 and have had chronic lower back pain for nearly 5 years, have done numerous treatments and seen many types of doctors/therapists. While they have helped, it has never been more than a temporary fix. After 5 mins of doing only a few of these (I don't have bands) my body feels amazing. Jeff, if you're reading this -from the bottom of my heart thank you 💜. I'm going to do this everyday and soon I'm sure I won't feel crippled. Wish I saw this when your released it 6 years ago
How has your progress been? I am in a similar position with terrible chronic lower back pain, I'm curious to learn about how it's worked for you?
I've had intermittent lower back pain for years since a weightlifting injury. A few months ago I started doing these exercises (band crunches, sledgehammer swings, suitcase carrys and side leg raises) about once or twice a week. It has made a huge difference and I basically have no pain at all in my back anymore! Great stuff.
Thank you for what you do ❤️
ruclips.net/video/KNmDhAWu7tk/видео.html h nd
$hero 🤘🏻
[Props: band / dip bars / dumbbell]
3:15_ band crunch. *band
3:49_ gymnast abs. *dip bar
4:31_ pallof press. *band
4:58_ sledge hammer swings. *band
5:24_ jump out variation. *band. [more dynamic]
6:01_ suitcase carry. *dumbbell
6:31_ side plank leg lift
I am not a body builder but someone with fibromyalgia. I am finding your videos so helpful, as long as I start with one rep and no resistance! I had no idea why my hamstrings are so tight - thought it was just me - until I watched a different video of yours, and listening to you explain the science, it's all making sense and starting to help really quickly. Thank you so much, I can't tell you how much difference it is beginning to make to my life and my confidence. .
Jeff, you are amazing. I always suffered from lower back pain while doing exercises. I tried some of the exercises in this video. No back pain and my abs burned like hell. Never actually felt this ever. Thanks man!
Hugo still having back pains ?
My abs are now literally steel. I can't get on a plane. Thanks a lot-- no travel for me.
The side planks worked wonders for me. I'd picked up a hip flexor / glute medius strain that persisted for weeks - to be fair, it was from doing some weighted, seated, twisting abs exercises in another of Jeff's videos, so I figured he owed me one! - and was doing just what Jeff says not to do in this video - stretching hip flexors mainly! After the first couple of reps of the side planks (which are damned hard, lifting your upper leg), the pain had gone, and when it came back after a few hours, I did some more and will keep going until it stops... then keep going so it doesn't return. Thanks, Jeff!
Those side planks really work I've struggled with pelvic tilt, tight flexors and tight lower back muscles. God bless you and the work you do.
Do any of these exercises hit the obliques,.
@@nicholaswilkinson1364 the side planks plus raising your leg like in the thumbnail.
I love that you are an expert in your field! From a greatful 52 year old woman who has suffered for years and am now applying your principles.
Second time this year I’ve found a video on Jeff’s channel targeting the exact issue I’ve been facing in my development
Can you make another video like this but with exercises that you could do at home without any equipment? I'll try doing more side planks, thank you.
Gee, how expensive do you think bands are?
@@-ac-8296 Maybe someone doesn't have access to them
These exercises are great, but don’t have access to the pole where you secure the bands.....my chairs just slide across the floor. Any ideas how to do these exercises without securing ?
@@debbiedavis214 Slip the band through the hinge side of the door, put something through the loop of the band that will secure it behind the door without slipping and which is strong enough that won't snap and close the door.
Or stand on that side of the door where you push the door open, attach the band on the handle of other side and close the door. Requires a strong handle though that it won't break.
Or if you can exercise outdoors, wrap the band around a tree or a handrail.
@@Susirajantakaa -Thank you! That works!
Best trainer on RUclips.
Always appreciated a Physical Therapists perspective for pain management and eventual rehabilitation after various injuries I have sustained over my 50 year lifespan so far. Their approach is always routed in identifying posture and functional abnormalities and providing prescribed exercises tailored to an individual's unique weakness as identified by an individual consult. I have had enough athletic trainers & PT persons in my life now to be able to do a little bit of self diagnosis but it essential to have an assessment and be prescribed the right exercises to remedy my deficiencies. Any licensed and practicing PT can be helpful. But people, you have to do the exercises prescribed for your unique circumstances and do them often over the course of the day and not just in the Gym. Thanks to Jeff C. for his vast compendium of exercises that are about right for me in terms of level of difficulty.
I’ve never lived a super active lifestyle and am now a full time nursing student (sitting A LOT) married to a fit husband who works me in the gym. And I have had pain in my hip flexors and lower back for a couple months now. I am determined to get strong abs to help with this problem. THANK YOU for all these hip flexor videos!!!! Applying them to my workouts!!!
This in combo with your anterior pelvic tilt video has finally dimmed down my back pain.🙏
Good to here bro
How long until you started to get some relief. Days weeks or months?
Wow what a god sent this guy is thanks so much Jeff :)
@ATHLEAN-X™ Appreciate Video! Sorry for chiming in, I would appreciate your thoughts. Have you thought about - Chireetler Exclusive Workouts Rule (probably on Google)? It is a great one off product for learning how to burn fat fast using a unique super hero method minus the hard work. Ive heard some amazing things about it and my m8 at last got great results with it.
Lovely Video! Forgive me for chiming in, I would appreciate your initial thoughts. Have you ever tried - Chireetler Exclusive Workouts Rule (Sure I saw it on Google)? It is a great one off guide for learning how to burn fat fast using a unique super hero method without the hard work. Ive heard some interesting things about it and my BF at last got great results with it.
God bless you Jeff, your contribution to people's life I find greatly underapreciated! You deserve much more subcribers for your hard work and dedication. Thank you for your videos, they've really help me to improve my physique in a very short period of time, since I started out working out 3 months ago, I wish you the best and keep it up!!!!!
actually aye.. his vids are amazing
Marks Shrimp Tanks ii
if I had money ill hire this guy for sure
Feel free to give his website a look he has awsome programs, I have the athlean Xero and the special Tatix no regrets
Bio.Doctor Hey do you mind explaining what exercises are in the athlean Xero becuase I'm thinking about buying it too.
I dont want to give too much away but they are classic exersises like the push up and squats but modified (as in repositioning the body) so that there is more tension along with a technic he calls progressing through failure were you start with a tough exercise and go to an easier one then another easier one but due to the harder previouse one the challenge holds a long with weakly challenegs to show how one progresses
Bio.Doctor That's great so it looks like there are drop sets in the workouts. I just want to know, are pull ups included?
Yea in fact since the slogan is "no bands no bars no bull" Jeff actually has a modified version of the pull up for thoes who dont have a bar but does allow for extra equipment if available
Jeff , I've been following you for about 2years plus now. I pass your name at least twice a week to others that I call lost .You never cease to amaze and we are two years in. You are truly LITE!
I'm a old Army Ranger its been hard to find someone committed as I am Thank you truly. Patrick Haugh Jr.
IM SO EXCITED ABOUT ALL THE THINGS IVE LEARNED TODAY FROM THIS MAN... ive been studying tirelessly i cant wait to get my stuff all together and attack the gym ASAP!!!
lets gooooo bro
This. Was. Life. Changing. Thanks for all you do, Jeff!
Hi Jeff! I suffer from S Scoliosis... I have to use weights in moderation because they cause me lower back pain. Is it possible to do a video on Scoliosis (both C and S) and which are the best exercises to do if you have these problems? Thanks a lot!
msdragonforce i have scoliosis tooo.. 😥😥😥
I had it too, lower back pain Everytime i would wake up, go see a swimming physical therapist, I know they say it's incurable but believe me, it can be cured. Go hard in swimming and you will be good.
I also have scoliosis. Ya swimming, walking are what I heard help. Movement helps scoliosis because disks get their blood by imbibition. They don’t have blood vessels. Moving your spine gives disks blood, which carries nutrients, which causes them to hydrate and regenerate. When I do sports my resting pain goes away. We also have to stop drinking water with chemicals in it, and increase our water intake.
I really appreciate how clear you present this information. Thank you
...you're videos are changing my life slowly but surely. I am 26 and have a herniated disc in lower lumbar right above my sacrum bulging disc in. Neck near skull, torn meniscus in knees and ganglion cywt in wrist..been watching lots of your videos and trying everything. They are starting to help. Thank you.
Bro - you look/ and sound like a doctor. I've gotten better detail advise from you than I received from my overprice doctors.
Thank you again brother. So many people everyday suffer from lower back pain because they think their working out to look and feel healthy; but inevitably hurt their selves because of improper form and doing the incorrect workouts. I'm guilty for that. I have a 6-pack, arms, chest, calves, but I've ALWAYS had issue's with my lower back due to sever pain! Thank you again brother!
I am learning so much from your videos, all of your videos are legit, thank you so much! You are a professional!
5 years later, this video is still super useful.
I need this guy to be my gym partner
I need him to be my boyfriend
Oh my god I would love that lol
I can't wait to add these to my core workouts. Hurt my back four months and have been getting physical therapy. Getting stronger core, but this is really going to take me to the next level. Very motivating, this stuff really works. I'm 63 and need a stronger core and back and lower body. Thanks for your help and work in putting these videos together!!
FINALLY my low back pain addressed properly regarding ab exercises. You’re correct, the stretches did little to help the pain. Thank you.
can you make a video about which exercises one should do if someone have sciatica ?
5:48 "Ab-solutley is".......I see what you did there Jeff, very clever, very clever.
HAHAHA!!! I didn't even notice that!
He said it in the first minute, and you didn't notice until after 5min...
These are some amazing exercises! I can't wait to incorporate them into my routine! Thanks for such a great video!!
Jeff is the best. Plus he explains everything in a brief and logical way that helps perform other exercises better.
Exercise 1: 4:32
Exercise 2: 5:15
Exercise 3: 5:27
Exercise 4: 6:00
Good stuff brother. I love how you address the why behind the what.
How many reps and sets do you recommend? How many times a week? Do all exercises in one day or split them up? Thanks,
Thank you! Great info! I have anterior pelvic tilt which makes my lower back kill! Also I have super tight hips!
Me too and I never realized that was the problem! Makes me want to shout it from a roof top!
Do you run a lot?
I have anterior pelvic tilt and i do run quite often. Why? Is it bad?
I'm not sure. I run long distance for school all year round and recently started going to bio at gym to strengthen. I also had tight ITBs. Also got knee problems which sidelined me for 2 months.
I do run a lot..or at least I used to! I have stopped running and am strictly cycling or stair climbing or using the elliptical because I am trying to heal my shoulder (it gets aggravated when I run).
I've been to doctors and chiros all around and nothing has helped as much as this guy. The explanation behind everything is half of what makes it so helpful. There's a lot of knowledge that people just don't get from other places.
You re the first one putting words on my forever problem, I m tired of allways feeling backpain before abs burn, let s fix this
You may have solved my lower back issue with this and the hip video. Can't thank you enough!!
Thankyou for these vids, I've been struggling with lower back pain for far to long. Fingers crossed this helps 😁👍
Jared Rose did it?
@@henz1335 Yes, it helped massively. Also sleeping in the right position 👍
Jared Rose anything else you recommend besides this vid and sleeping positions
@@henz1335 He's got another video with a couple of excercises that really help
Can’t wait to do these! I have that tilt in the pelvis that makes my back hurt and also makes me look fat because throws my stomach forward. Thanks for the tips Jeff!
did it work andrew?
You rock Jeff!! I had lower lumbar surgery two years ago and have spent a long time recovering! I have been following all of your videos on QL, hip flexor and psoas muscle stretching and strengthening! My hip flexors are still problematic but after watching the hamstring video and this one I have even more knowledge as to what the issues are! I have spent the last five months building glutes which has been miraculous in itself, and this video is the last piece of the puzzle! I have been wanting to work my abs but every time I do my hip flexors flareup. I thank you so much for doing these videos and this one in particular! I am starting with it today and I'll keep you posted! You are a miracle worker! Thank you thank you thank you!
Oh wow ... I stumbled upon your videos many years back but wasn't ready to listen. Now I started watching your videos a few weeks back and it's been so educating, the way you explain everything so thouroughly makes it very easy to follow. Thanks Jeff!
Jeff, I’ve seen a lot of videos on running technique, particularly about which part of the foot should hit the ground first. Could you do a video on the best way to run?
A year late...but just start running in barefoot/minimalist shoes or sandals...you'll learn proper running technique naturally
Absolute game changer! Thanks a ton, Jeff
2:44 is when he starts introducing the exercises!
Thanks mate
You are great bro i was suffering from low back pain since almost 2 years and since im following jeff its like almost gone im now much fresher stronger and happiest person . Thanks jeff thanks a lot MAY ALMIGHTY BLESS YOU
I'll be trying out these exercises for sure. I've only started working out over the past two months and during both periods I have had times where after doing ab exercises I would pull a particular muscle in my lower back. I've led a very lethargic lifestyle for well over a decade now, so naturally, my hip flexors would be susceptible to over-exertion because my abdominal muscles are weak.
Hey Jeff could you do a series of these for people with herniated lumbar disks?
I have herniated disc too. It used to be hurt a lot. Now only a bit but quite uncomfortable
Thats sounds painful! How does one acquire a herniated lumbar disk?
+Elemxnt45 it hurts a lot and all the time. I've gotten better. The common way to herniated a disk is to lift and rotate. Honestly I never got hurt or injured. Doctors say that I was already propense to herniation and it could've happened when I was a child and I sat un properly on school desk's. Really frustrating since all kids do that...
+Elemxnt45 also I have 3 herniations. On L4, L5 and S1
You guys should be glad its only herniated, it usually heals. I have two degenerated discs, almost gone, causing a displacement and now and then nerve entrapment. That wont heal, I'm fucked and spinalfusion surgery is probably inevitable. Getting tips like in this video is awesome tho, need to keep the core strong and flexible.
Thanks again for this wise advice, Jeff!
Thank you. That explained just what I needed to know
I believe I’ve found at least a few core exercises I can do to improve core strength and hopefully reduce my lower back pain. My lower back issues have kept me from being successful in becoming more fit and losing weight/body fat. Thank you, Jeff, for providing this information that even my personal physician and chiropractor didn’t provide.
Had back trouble for years, herniated discs, a lifetime of combat sport and a physical job, always searching for ways to train to improve, Jeff makes a lot of sense. Great video, sound advice!
"Find the root cause"... That's music to my ears!
i needed this video. thank you
Whenever i watch his video, i feel my entire life was wrong😳😳
Thank you so much for sharing your knowledge 😀
1. 3:15 Janda Sit-Up
2. 3:45 Gymnast Abs
3. 4:26 Rubber/Resistance Band 1
4. 4:56 Rubber/Resistance Band 2
5. 5:22 Rubber/Resistance Band 3
6. 6:00 Suitcase Carry
7. 6:29 Side Plank Leg Lift
i just wanted it at the top, less scrolling.
Thx
Posture has always been a problem for me and lower back pain. Trainers at the gym always prescribe the same crappy routines. Your videos are going to help me so greatly throughout life x
Anterior pelvic tilt has plagued me my whole life. My mother use to ask me all the time why I stick my butt out and why do I walk funny. I wasn't making a conscious effort to do it. It has been my "natural" posture since childhood. I also have significant weight disparity between my upper body and my legs. I neglected my legs most of my life and concentrated on t-shirt muscles. As a result I have no weight anchor from my glutes and legs. This causes me to rely heavily on hip flexers while doing most traditional anchored ab exercises like sit ups. I have been working my legs heavily now for about 10 weeks. I am leg pressing (with a sled) over 900 lbs. I just recently (in the last two weeks) got the courage to start doing barbell back squats and i'm currently rep'ing 275. I do a whole series now (a super set of sorts) for my legs going from squats, to leg press, to hack squats, to front and back leg curls. I really want to resolve the anterior pelvic tilt as I find that it thrusts my abdomen forward causing a belly appearance. I'm also going to concentrate more on sitting properly while at work and home. I'm going to give some of these non hip flexer ab routines a try. Thanks for the post.
Steven Mayo me too
Sounds like an awesome plan. I'm curious to know your update.
Are you me? How are your legs now after an Year?
Steven Mayo how did you know what my life has been like ?
so... I've got to fix rolled shoulders, pelvic tilt, and mouth breathing lol.
No rib flares?
I have APT and mouth breathing
@@god1284 easy, just start breathing through your nose 👍🏻
and if you've not figured it out yet! also sleeping
Love athleanx. Back to doing it and already noticing results
MattyHD403 hello dude how long until you saw results? And how many of the exercises did you do each day?
incredible!! Just did @ 3:18 ... activated my hammys with the band while doing the Crunch!! Wowwww your a genius !! I'm 35 ,, a workout athlete/runner Nut !! This is a Game Changer for me!! My hips used to always help and burn!! Wowww Incredible!! Thank you soo much, Learning so much from you!! I owe you buddy! incredible Info! ThX You!
These are great. Thanks so much. I've had two injuries to my lumbar and I find any ab exercise burns. These have been great so far! I can finally feel some tension in my abs and no back pain. Thanks so much for sharing
Are there some of these exercises that I can do at home? These look like I need to be in the gym. I need to strengthen my abs. My pelvis is tilted forward and my lower back keeps going out.
5:48 "It ABSolutely is" 😂
Question:
I have no pain in my hip flexors when doing ab exercises like the leg lift, but its IMPOSSIBLE for me to NOT arch my back during these exercises. Is it bad if i arch my back?
I'm getting a real nice burn in my abs when doing these but im not sure if that corrects my excessive anterior pelvic tilt. Is it like i train my abs into the apt?
Son Goku I’m the same as you
@@brianbourke5874 unfortunately that doesnt help me. I just keep doing planks and splitsquats for now to target the abs and my weak glutes. Not sure but i think the glute training does a lot for me, had 5 days DOMS after 2 sets of 12
Son Goku yeah I’m going to do these from now on
@@UT2k4kid It helps?
Anterior pelvic tilt. My ass has always stuck out far. Even when i’m standing up, just the action of “standing up straight” makes me feel like i’m arching my back. Laying flat on a bed is uncomfortable without lumbar support. I always thought it was genetics but from what i’ve seen on here it’s an anterior pelvic tilt caused by sitting all day, which leads to tight hip flexors and weak glutes. From what i’ve seen, ab workouts that don’t burn your upper/inner thighs, working out the glutes, and stretching the hip flexors regularly seem to be the fix. Look up his videos about hip flexors and anterior pelvic tilt and you can find more info.
This is so helpful. I am practicing my runway walk and good posture is super important. My anterior pelvic tilt needs to be addressed and this video is helping.
Thanks so much for this - Lower back has been killing me and since starting these the pain is dying down dramatically. Thank you thank you!
how are you able to do these exercises without a gym and home lockdown?
I think that’s his home gym
use rope or a belt for the banded crunch(or something sturdy to hook you heels on), fill a backpack with heavy stuff for the carries and for the gymnast abs use two tables or two chairs and make sure they wont move around or the chairs collapsing inwards so you dont hurt yourself(dunno about the other banded exercises though)
@@wowmage111 thank you so much
I feel like I should be paying for this
thanks, i always got lower back pain when doing abs lol
Hey Jeff love your channel. Just an FYI I am an older male in his early 40's who quit smoking and drinking since the pandemic started. I love your energy and I hope to learn from your videos. This is great since I do have a bad back stemming from an old work related injury. I love your content and your positive attitude. Keep up the good work bro. I love you and God bless :)
For years the Army PTs have told me to plank etc to help my lower back injuries from IED blasts and humping mountains on deployment. I started following your channel and taking your advice which is for the most part contrary to what the PTs I have been seeing tell me and for the first time in years my back is feeling better, my posture has improved and I have gotten significantly stronger. Thank you for your free advice. You have really helped me save my career.
Posterior pelvic tilt
Yes please