Really Want to Get Rid of Lordosis/APT

hello I am 17 years old and have been trying to get rid of APT recently because Im sick of this weird body shape, that doesn’t allow me to wear certain clothes and it’s been annoying the hell out of me

I’ve been doing the bridge, 30 sec lunges, warrior squats, situps(for weak abs),posterior pelvic exercise, and so on so forth. and I’ve been working on posture quite a bit.

I really need some help on this would be appreciated, also mention if you have overcome APT
Thanks

Check out Cressey’s “Things I learned in 2011” article that recently appeared here. He addresses your issue specifically. Reverse crunches seem to be a good option.

I used to have a terrible pelvic tilt and started prioritizing abwork (not situps, but ab wheel mostly) and posterior chain stuff (GHR’s, good mornings, SSB Squats) and my tilt has improved dramatically.

Be sure to roll out those psoas and IT bands as well

[quote]VTBalla34 wrote:
Check out Cressey’s “Things I learned in 2011” article that recently appeared here. He addresses your issue specifically. Reverse crunches seem to be a good option.

I used to have a terrible pelvic tilt and started prioritizing abwork (not situps, but ab wheel mostly) and posterior chain stuff (GHR’s, good mornings, SSB Squats) and my tilt has improved dramatically.

Be sure to roll out those psoas and IT bands as well[/quote]

did you get rid of your curve, and i dont have a foam roaller for psoas does a tennis ball work? lol
thanks

There’s a few things that generally need to be addressed when an excessive lordotic curve (aka ‘sway back’ posture).

From what you’ve mentioned, you’ve already incorporated stretching your hip flexors through slow, long duration lunges, which is great, along with the crunches.

It’s important to note though, that the abdominals are innervated by 8 separate nerves and therefore, standard crunches (in which the thoracic spine flexes) will not have the same impact as reverse crunches (which use a posterior pelvic tilting motion). You might find that reverse crunches are more beneficial to help reduce an excessive lordosis.

Beyond providing gross movement of the spine, the core is also highly responsible for providing dynamic stability of the spine (keeping it stabilized, safe, and protected while allowing movement). As such, isometrics for improving core strength and spinal stability would also go a long way as well (e.g. body weight plank variations, unilateral farmers walks etc).

Most lifters and people in general tend to be quad dominant and have weak lower posterior chains (e.g. hamstrings & glutes). Performing glute & hamstring activation exercises would also help you considerably.

Stretching your quads would also go a long way as well, since the rectus femoris head crosses the hip, which can add to the pull on your lower back, especially when the quads are tense.

I’ve started working on doing the reverse crunches and need to know how much i should be doing them
I’ve been doing 3 sets of reverse crunches until failure at least every other day

I would really like reduce my curve a lot before summer or before it gets nice out
and was wondering if i need to be doing more than reverse crunches and lunges

thanks