What to do about 'Pooch Bellies' or Indented Protruding Abdomens

How many sets and reps you should do:

I recommend you do 2-4 sets of 1 minute per day, ideally 2 in the morning and 2 at night. Please understand that this video is a general introduction and is not a fix-all approach.

My best recommendation would be to check my channel for other videos on Anterior Pelvic Tilt, breathing, and pelvic position so you can get a more comprehensive approach.

[LetsDrawTogether]

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

[motus]

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.

[mushfikaadiba]

4:22

The time stamp is for me to come back to this video and quickly see the exercise:')

[isabellagonzalez]

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!

[JC-MindsEye-]

Is this why I have "morning skinny" when I get up and by evening I look like I drank a gallon of soda? 🤦‍♂

[sammgemm]

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.

[tarabradley]

I've been struggling with this for what feels like my entire life, and I have never had this explained to me. Thank you!!

[nicolette]

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!

[jes]

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.

[asana_awakening]

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!

[ILENEmusic]

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

[jenniedraws]

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!

[cloudysung]

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

[anabanana]

After just one day of excercising like you showed, improving my posture and breathing, i see a difference. Thank you so much!

[magdacj]

This is by far the best explanation I’ve had regarding this issue. Thank you so much 😊.

[milyd]

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.

[chiconapeacefulpath]

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!

[Iaminfinite]

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!!!

[lilitinoco]

Bodybuilders post videos of themselves doing breathing exercises with a coach, this video reinforced and thoroughly explained what I’ve been seeing!

[morganw]

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.