Doctor of Physical Therapy Reveals The Truth About Pooch Belly

Doctor of Physical Therapy Reveals The Truth About Pooch Belly - FIX IT with 2 SIMPLE moves! (4k)

Рет қаралды 168,150

Күн бұрын

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For many people, pooch belly is caused by excessive fat on the lower belly. But for just as many if not more, it's actually due to posture!
The underlying root cause is the movement of the guts down and forward in the abdomen.
This happens due to these factors:
1. Downward force from the upper abs - too much tension
2. Downward force from the diaphragm - too much tension/inhaled state
3. Outward and downward movement of pelvic floor and lower abdominals - Not enough tension
4. Forward (anterior) shift in the center of gravity
To reverse pooch belly, you need to follow these simple steps:
1. Relax diaphragm
2. Relax upper abs
3. Shift center of gravity backwards
4. Activate lower abs and pelvic floor muscles
It's important to realize that pooch belly isn't always bad. If you hang out in a pooch, it might just mean you are relaxed. However, if you can't reverse your pooch, that shows that you have some movement limitations. On the flip side, you shouldn't force "perfect posture," including pooch belly reversal because not being able to pooch your belly could be a sign that you can't relax.
To fix pooch belly for good, you need to learn how to move properly and improve options for your posture.
As always, learn to do both!
00:00 - Intro
00:39 - What is Pooch Belly?
01:26 - Understanding your Abdomen
02:01 - The root cause of Pooch Belly
03:16 - Pooch Belly Demonstration
04:08 - Pooch Belly Reversal Sequence
04:46 - Pooch Belly Reversal Exercises
05:03 - Prone Inversion Exercise
07:35 - Standing Exercise
10:30 - Common Mindsets/Mistakes
10:54 - Mistake 1 - Aggressive Exhalation
11:18 - Mistake 2 - Too Much Tilt
12:25 - Mistake 3 - Overdoing the "Correction"
14:18 - Total Body Restoration

Пікірлер: 128

@ChaplinPerformance 29 күн бұрын

If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration! Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/ Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/ Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/

@mueste Ай бұрын

Thanks Peter Jackson 😉

@ChaplinPerformance Ай бұрын

That's a first!

@bigboy6191 Ай бұрын

Peter Jackson is not this gorgeous

@derwinlou5158 Ай бұрын

Lol

@gregl9175 Ай бұрын

Young Peter Jackson 😂😂😂

@natelarosa7675 Ай бұрын

Absolutely perfect, I was thinking the exact same thing

@delmar1387 Ай бұрын

Great advice at the end there especially. I think the way you make sure to mention these points, not “right or wrong,” and good non aggressive relationship with the body. The importance of this cannot be overstated. Thanks!

@ChaplinPerformance Ай бұрын

Yup a favorable response requires a good relationship. Appreciate you!

@gwen9939 7 ай бұрын

I appreciate your content so much. Like you I graduated from a conservatory and have been inhibited in playing and making music(or doing anything really) due to chronic pain and health issues that regular exercise won't fix. Getting a hold of everything I can about PRI, most of it seems incredibly overwhelming and it's quick to get the impression that whatever problem I might have I need a PRI therapist's eyes on it, something that isn't possible due to me being in a country without one. Your videos are more encouraging and helpful in that regard, and doesn't feel like there's this huge knowledge barrier of needing to understand everything about PRI and try many different solutions before feeling better.

@ChaplinPerformance 7 ай бұрын

Hey Gwen thanks so much!! I remember what it was like to be in that same time period of my life. It’s incredibly hard and as you said, some of the info out there can make it seem like you need to wait to feel better. But in my experience, you can use simple frameworks to help make your own decisions to make progress with movement and pain. You can definitely get back to playing and functioning at and beyond the level you want. Will take time and effort but is totally possible and worth it! Keep going and consider joining us in Total Body Restoration

@barkhashah 7 ай бұрын

You are making incredible difference in my life . Thank you so much for sharing your knowledge .

@ChaplinPerformance 7 ай бұрын

You are SO welcome. Thanks for sharing that with me!

@ChaplinPerformance 7 ай бұрын

If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration! Ask any questions down below ⬇

@maryjomagar7154 7 ай бұрын

This is very interesting. I have always had a little "pooch" since puberty but have always been thin. Definitely my rib cage positioning has improved with breath work and various techniques/exercises, but I made peace with my pooch after recognizing that all the "great beauties" of classical art (Botticelli's Venus, Venus de Milo, Winged Victory of Samothrace, etc.) have the exact same pooch as I do. This thinking may not work for men, but it sure helped me! Marilyn Monroe, Sophia Loren, and Catherine Deneuve all paraded their pooches in bikinis! Thank you, Greg, as always!

@ChaplinPerformance 7 ай бұрын

There is a lot of precedent for great beauties with pooches… personally, I like to let it hang out the majority of the time, but I get how it can be disturbing for some people

@rareed 6 ай бұрын

@ChaplinPerformance Curious about if you have any further recommendations/considerations if working to adapt a Pooch belly to do something different, but you also observe some rib flare = how do you engage in the abdominals enough to pull the ribs in, but not so much as to encourage a pooch. Thanks so much!! Really appreciate your commentary on all this. Getting to hear more on biomechanics, PRI, etc. from a variety of voices is SO helpful ☺️

@user-hc9jn4rs4c 2 ай бұрын

Wow, you have published such a fantastic video! Thank you so much for sharing your expertise, I'm currently working on the pelvic floor/TA engagement with my PT and this was so helpful.

@ChaplinPerformance 2 ай бұрын

Glad it was helpful!

@Uberdude6666 7 ай бұрын

I can't count how many times I have learned/figured out/been reminded of this... Its so simple, but I think that is part of why its so easy to forget and relape on it too

@ChaplinPerformance 7 ай бұрын

Absolutely. It's a lot about how your body holds stress and manages gravity. All it takes is a little awareness practice combined with training and you can see big changes!

@loriwilliamson5738 6 ай бұрын

Literally for 45 years(yikes!) I have trained(aka overcorrected) my squeezing my lower abs flat. I cannot relax them. I'm learning to do it, but it takes a ton of effort to force my glutes and abs to let go. Retaining 45 yrs of movement is daunting. Thank you for giving me a starting point.

@RA-lh9uh Ай бұрын

i also catch myself squeezing thighs for no reason or pelvic floor especially around my balls and perineum area. not easy to relax those muscles now.

@Ida-Adriana Ай бұрын

@@RA-lh9uhtry deep breathing, diaphragm breathing

@ThePallidor 21 күн бұрын

Stop this before you get a varicocele. Testicle pain is not fun.

@tammytang2415 5 ай бұрын

How often do you recommend doing these exercises? Thanks

@Altair.1187 Ай бұрын

Thank you Professor.

@ChaplinPerformance Ай бұрын

Most welcome 🙏

@thomasl7860 23 күн бұрын

When did Kit Harrington become a PT?

@ipucu4410 4 ай бұрын

mind blowing stuff... how did you figure this all out? i can tell that this is something that is not taught in PT school.

@ChaplinPerformance 4 ай бұрын

A lot of smart people along the way helped me to figure it out… it’s basic anatomy when you think about it!

@mounirhedjam4436 5 ай бұрын

Thank uu😊

@jfilm7466 Ай бұрын

You should try the Golton Technique

@ChaplinPerformance Ай бұрын

Never heard of it!

@Ming1975 Ай бұрын

So does training the bodybuilder's "vacuum" pose is similar to this concept?

@ChaplinPerformance Ай бұрын

Similar except you don't want to create as drastic of a visual representation. We are talking about something much more gentle...

@viviany8124 6 ай бұрын

This video was so informative, thank you! I have a question that hopefully is not too confusing. For context: I work with someone online for PRI, which obviously brings challenges. I have explained to them that I feel like big issues I have are due to this upper ab gripping (I haven't talked to them about hour class syndrome though I'm certain that is what I've had for a long time), and we assessed me as a patho PEC so i have a breathing exercise against tthe wall, where I push my hands down on a chair. He said my issue is that I am always clenching with my deep core muscles by sucking in, though I feel like my chronic sucking in means I am clenching my upper abs in a classic HG syndrome pattern. I look like a classic HGS person. That's just one of many exercises we have tried to get me neutral since I have yet to achieve that. I think I am exhaling far too aggressively which I just learned from your video, because it is very hard to keep my upper abs off and lower abs on but not overly tightened. So i feel like I inhale in and up, not pushing down on my pelvic floor gebtly with the inhales. Just tensing and keeping the wrong muscles overly engaged. My question is, would being against a wall make it harder to turn my upper abs off? As I just wonder if this exercise he gave me may not be addressing this hourglass syndrome issue I have, on top of my patho PEC. It has been such a long journey so I am just frustrated of feeling like I only am taking steps backwards! I appreciate any sort of repsonse though I know you cant fully give me an answer without having assessed me. Thank you anyway!

@ChaplinPerformance 6 ай бұрын

A little tough love coming your way… out of love though! Being so focused on labels and patterns of muscle activation are two of the biggest mistakes that I see in people who are stuck in rehab purgatory. I am completely pain-free and have been for years but likely wouldn’t test neutral right now or the majority of the time. If you want to move and feel your best by using posture and breathing, you need a model that helps you to identify your individual limitations without bias from the model. PRI has very specific assumptions and if you haven’t seen results with it, there’s a good chance that those assumptions are not true for you. If you want to learn to self assess and design your own program, consider joining the waitlist for my new program “Total Body Restoration”

@viviany8124 6 ай бұрын

That is all actually a relief to hear to be honest, thank you! I felt like if PRI doesn't work for me, then I'm truly a lost cause. But maybe it's just that a strict PRI lens is missing other components that I need. In my PRI exercises, I'm very hunched and crunched, my lower abdomen protrudes out, and I can't get my upper abs to relax. I'm so focused trying to "not breathe into my belly" and get air into my back. I feel like I'm just doing wrong things every time. Which I am sure that I am, because the exercises given to me might be as wrong for me as I am for them, at least at this point in time. Your videos have been so informative and I appreciate your response!

@uboobly 5 ай бұрын

@viviany8124 How's it going now? I think I volley between regular PEC, left AIC, and almost neutral. My problem is my breathing and abdominal tension, the pooch can get crazy, but I haven't reconciled if it's PRI (that I need more alternation of parts so the diaphragm can descend particularly on the right) or psychological in the sense I'm stacking breaths because of mind tension, along with abdominal tension noted here.

@viviany8124 5 ай бұрын

@@uboobly Actually I have only just began working with someone else who is less intense on the PRI. We are not so strict with it but still doing some of the techniques. We are incorporating some strengthening work too. So far, I feel better than when I was just doing the PRI stuff. Current trainer told me to not overthink all the breathing so much, and forget the PRI terms for now. For me, I was too caught up in the definitions PRI places you in and trying to fit in their box. I hope in a few months I'll make substantial changes but so far it is better.

@clintsilveira1660 6 ай бұрын

@chaplin performance does this help if you have a weak exhale ?

@ChaplinPerformance 6 ай бұрын

Hi Clint!! This depends on the reason for a “weak exhale.” I’m not exactly sure what you mean. Thanks for watching

@clintsilveira1660 5 ай бұрын

@@ChaplinPerformance stress is probably the cause as I have generalized anxiety disorder😢

@jozakatkin 6 ай бұрын

Thank for the vid! This explanation made everything clear. When I do prone inversion exercises, I feel tension between the shoulderblades. Maybe because I have a winged scapula. I already started doing anterior-posterior expansion activities on a foam roller and I feel some improvement. My upper back pain is almost gone and my shoulderblades are less sticking out now. Maybe it's too early for me to do inversions on all fours, I do them lying on the stomach for now (from Zac Cupples channel) - that way i feel less tension between the shoulderblades and in the upper abs

@Martyn_Wolf Ай бұрын

Anterior tilts is what can cause pooch belly, as I've noted in my own anterior posture with my own belly. I don't know if doing anterior tilts will help you. Be careful it may do the opposite of what you want.

@jozakatkin Ай бұрын

@@Martyn_Wolf i meant anterior-posterior ribcage expansion on a foam roller. anterior means front ribcage expansion, it's not about pelvis

@DonChaio 10 күн бұрын

Is pooch belly the same as skinny fat? Sorry for the question 😅I am a skinny guy, but whit a little belly on the abdominal area recently. My work consist in walking from here to there. I am a bit confused of what to do. Thank you 😊

@MarkWilliams-pu7mq Ай бұрын

I'm finding it really difficult to do these exercises, I don't understand how you expand the ribs and bring up the lower abdominal wall. How often are you supposed to do these exercises and if you continue to do them will the pooch go away for good?

@ChaplinPerformance Ай бұрын

These require body awareness, which is a skill you can develop through daily practice. In terms of the permanent changes, the best chance of that is to integrate these cues into a progressive fitness routine.

@AestheticFIN 7 ай бұрын

Hi! This video is GOLD! Not my first time doing the prone inversion excercise but this time I’m really starting to get it. For some reason I have a problem exhaling when at night when i go to lay in my bed on my back. Sometimes I feel like the exhale is not ”complete”. Any idea why it might be more difficult to do full gentle inhale and exhale when i’m on my back? Is there some excercise that I can progress to after these 2? Thank you so much!!

@ChaplinPerformance 7 ай бұрын

Sometimes when laying on your back, there can be more of a backwards tilt of the rib cage, which tends to keep things in a more expanded position. This is quite normal

@AestheticFIN 7 ай бұрын

@@ChaplinPerformance It makes sence, thank you!!

@AestheticFIN 7 ай бұрын

Would exercise on all fours (hand and knees) be a good progression after the prone inversion exercise? Thanks for your ideas!

@ChaplinPerformance 7 ай бұрын

@AestheticFIN this really depends on a lot of factors. For example, if you don’t have the shoulder ROM to go inverted, all fours might come first.

@AestheticFIN 7 ай бұрын

I think that previously I have not had the ROM in my shoulders to do inverted because it felt alot different than it does now. Now the inverted has done great things for me and I feel my lower abs sore after doing gym exercises so I know they have been really activated 😅👌🏻 feels great, thanks!

@tkarcher940 28 күн бұрын

I agree. (As i eat a cookie before breakfast.)

@myrec8883 Ай бұрын

How does this interfere with the extruded bottom part of the rib cage?

@ChaplinPerformance Ай бұрын

If you’re referring to the relative relaxation of the upper belly, it’s a combination of superior movement of the guts and outward expansion of the ribs via the diaphragm

@yishujia186 7 ай бұрын

I like to do the downward dog. Does it help?

@ChaplinPerformance 7 ай бұрын

It can if you work on the gentle exhalation strategy and diaphragmatic relaxation

@quinndirks5653 12 күн бұрын

Ok, but I didn't have pooch belly when I weighed 155 lbs, and now I weigh 185, I do.

@ChaplinPerformance 12 күн бұрын

Either fat (most likely) or your posture changed

@jonhinson5701 20 күн бұрын

Sometimes it can be primarily water. When i lie down, it spreads out like a water bed.

@ChaplinPerformance 20 күн бұрын

Yes your guts are made of mostly water

@Martyn_Wolf Ай бұрын

Antierier postural tilt can cause pooch belly

@ChaplinPerformance Ай бұрын

Yes they can be related

@valo9678 11 күн бұрын

Do you think the abdomen and diaphragm pushing on pelvic floor can cause pelvic floor dysfunction? Feeling like doing this and getting my lower abs kicked on could help me get out of this.

@ChaplinPerformance 11 күн бұрын

It could certainly be a factor but pelvic floor dysfunction is a broad category of issues.

@Chebab-Chebab Ай бұрын

The guy on the left has really low body fat.

@ChaplinPerformance Ай бұрын

Like insanely low right?

@PetruStrimbeanu 14 күн бұрын

He really likes to hang out!

@MisterMooster Ай бұрын

It's not fat- it's super slow twitch muscle fiber.

@ChaplinPerformance Ай бұрын

Bahahha love this

@yay-cat 16 күн бұрын

ok mine is literally a tube of chub so this video is unfortunately not gonna help me

@metalrocker627 28 күн бұрын

Best way to get rid of it. Is lower abdominal exercises. Leg lifts.

@ChaplinPerformance 28 күн бұрын

Nah not too effective

@metalrocker627 28 күн бұрын

@@ChaplinPerformance But still effective to a degree.

@danyalarif4716 8 күн бұрын

When posture is not correct, doing legs up makes the gap between the floor and lower back very soon. So not very effective. See athleanx video on this. He has very easy and effective work out plan.

@metalrocker627 8 күн бұрын

@@danyalarif4716 Well ya gotta do the exercise correctly, obviously. Just position yourself right to where you can do it effectively.

@jeffsteyn7174 Ай бұрын

Dr of physiotherapy??

@ChaplinPerformance Ай бұрын

You got it

@invisableobserver Ай бұрын

Also avoid gluten, processed foods, corn syrup, rice, foods with glysophates (it won't be listed in ingredients). Avoid foods from low end stores like walmart, dollar stores, etc.

@ChaplinPerformance Ай бұрын

Meanwhile tons of people who eat these exact foods have no pooch belly whatsoever.

@invisableobserver Ай бұрын

@@ChaplinPerformance wrong

@reflux043 Ай бұрын

@@invisableobserver There's nothing wrong with eating wheat (gluten) or rice. That's just the trash you hear from conspiracy theorists pushing keto diets. Also, not all processed foods are created equally. Whey protein isolate is processed, and most people who workout take some sort of protein powder. You need to stop thinking in black & white. Corn syrup is the only one on your list that has been proven to affect your health.

@gregbanton Ай бұрын

@matheussanthiago9685 28 күн бұрын

Imagine having organs I could never

@Opozit1 15 күн бұрын

This is a bit spooky, I have the same psyiqice as him I also have a medium thick beard like that the only difference is I'm bold lol. . I need to study this video afew times and apply his advice but it might be just abit of fat in my case.

@AaronParks Ай бұрын

Do those exercises while u walk

@ChaplinPerformance Ай бұрын

Great idea

@afaultychromo Ай бұрын

🤔🫤🙃

@mreese8764 Ай бұрын

Right. There's no subcutaneous fat there. Got it. It magic jelly.

@ChaplinPerformance Ай бұрын

Regardless of if there is subcutaneous or visceral fat, the behavior of the abdomen and your position in space will impact how things look. If you have low body fat, that certainly helps though.

@blackmirroxx Ай бұрын

Made my future… of my belly

@ChaplinPerformance Ай бұрын

🤣

@neosrdjan671 Ай бұрын

Hm. I am not saying that those 2 moves can not help, but, BRO, you NEED TO BUILD THOSE ABDOMINAL MUSCLES. Period. Hard work. Running the best. Nutrition is essential to... no way around that. Hard work... Cheers!

@ChaplinPerformance Ай бұрын

I believe I offered that caveat… I am talking about those with already low bf percentages

@fintonmainz7845 8 күн бұрын

"Doctor of physical therapy" = QUACK

@ChaplinPerformance 7 күн бұрын

I agree.

@MikeycatOutdoors Ай бұрын

Step #1, quit your desk job. Step #2, use the rowing machine, lift a lot of wheelbarrows, and suck in your gut. Step #3, wear a girdle and a posture harness. 😁

@ChaplinPerformance Ай бұрын

Wouldn’t be my top 3… Step 1: meet the surgeon general’s activity guidelines Step 2: learn pressure management during your lifts (abs and breathing) Step 3: never wear a posture harness

@joegomez5463 Ай бұрын

So, Mine is just fat, got it lmao.

@ChaplinPerformance Ай бұрын

Yup it’s good to know 😂

@wes6327 29 күн бұрын

No, it's fat for 99% of people.

@biggiesmalls3096 25 күн бұрын

I wish it was fat for me. Fixing posture is 10x harder than losing weight for me

@t.r.everstone7 21 күн бұрын

Actually, you are only hovering around the correct answer. 99% is not the percentage of people who have a pooch. More like 50%, but who knows exactly. Of those people, the 99% that you speak of have a pooch that is fat AND postural. Which came first? Hard to say because for many fat people, they live very sedentary, high caloric intake lifestyles and often don't get correct sleep quality and/or quantity. Extra weight makes some muscles overwork, while sitting too much makes other muscles super weak, and that makes a pooch. So being fat caused the issue in that case. But for other people who stay in shape, having desk jobs and/or going to college is usually the cause on its own because of the poor postural habits. And that is even true for millions of thin and/or muscular people.

@blt4life112 13 күн бұрын

Speak for yourself.

@michelecapriotti4412 13 сағат бұрын

Nope it’s posture for me from doing my job. I think he’s really figured this all out for me

@davdav8709 Ай бұрын

I need to shiw my wife this video so she understands my struggle 😅

@ChaplinPerformance 29 күн бұрын

She will probably say it’s belly fat lol 😂

@Nelman_beer Ай бұрын

this is hyperkyphosis

@ChaplinPerformance Ай бұрын

Not always. Can also happen with relatively flat thoracic curvature. The downward flow of guts can actually reduce the A-P dimension of the thorax and reduce kyphosis.

@monnoo8221 Ай бұрын

LOOL; you do not need to provoke a pooch...@8.38 you demonstrate perfectly that your hypothesis is largely garbage. True, it is possible, but in order to contract upper abs you need to have working upper abs. Those people I know suffering from the pooch don't have. The true reason is a postural laziness for decades, absolute 0 of any abs engagement, non-existing musc. transversus abdominis, close to Diastasis recti , even in men, almost non existing lower abs, and this combined with visceral fat, which occurs even in skinny people. Ask them to do an Uddiyana Bandha (Abdominal Lock) Asana... you will find that they are absolutely unable to do so. For you: your body fat % is way to high, and you absolutely have too much visceral fat.

@teocolo 26 күн бұрын

Waaaaaay to high. This random guy should definitely visit a Dr. In physeotherapy 😂😂😂😂😂😂😂😂😂