⬇️ Tag somone who you think could benefit from this post! Follow me 👣 for more tips and motivation. So, today let's look at ok at ANTERIOR PELVIC TILT, also known as Lordosis, and more common seen as "Instagram booty". As I explained in the video APT is when the hips tilt forward and the bum is raised up and back. This causes an deeper curve of the lower back. And is a result of certain muscle groups becoming over-active and other becoming under active. Typically the Abdominals and Glute are under active and weak, where the hip flexors and erector spinae are over active and tight. (see images above) This is caused primarily by long periods of time sitting. When we look a lifting weights as part of a workout, APT places ALOT more stress on the lower back and inhibits your force production. Preventing you from lifting heavier weights and causes tightness and pain in the lower back. So, how to we resolve this? We need to stretch the over-active, tight muscles And we need to strengthen the under active weaker muscles. To start, we need to remember how to correct the tilt before we exercise. If you remember my post on Tuesday, I talked about "tucking" the tail one under your ribs. We contact (squeeze) our abdominals, and squeeze our Glutes. Try practicing this a few times standing up, if you can do it inform of a mirror that would be good. 1. Our first exercise is the Hip Thrust, which will target your Glutes. (see video above for form) you want to make sure that you tuck your tail bone under at the top of the move. 2. Modified Plank.this version is designed to get you to focus on tucking your tail bone under your ribs. Set up for the Plank toes slightly wider than normal. Lock hands together, tick tailbone under, squeeze and squeeze abs. Don't let lower back arch. 3. Pigeon hip stretch. (see images above for form) stretches tight hip flexors. This doesn't impact the knees. 30s per side 4. Rectus femoris stretch. (see images adove for form). Stretches from the top of the knee to the hip. Try these three times a week and see the change it makes. See you all soon! 😘🔥💪
*** PERSONAL TRAINING*** #coaching #coach #personaltraining #personaltrainer #fitness #indoortraining #outdoortraining #sport #preparationphysique #motivation #depassementdesoi #lifetsyle #crosstraining #hit #musculation #health #fit #training #workout #cardiotraining #instasport
***PERSONAL TRAINING*** Travail explosif de la chaîne postérieure combiné à un renfo de la chaîne antérieure en fin de séance!! #coaching #coach #personaltraining #personaltrainer #fitness #indoortraining #outdoortraining #sport #preparationphysique #motivation #depassementdesoi #lifetsyle #crosstraining #hit #musculation #health #fit #training #workout #cardiotraining #instasport
Calories coming down, weights going up, getting stronger every workout! Workouts supplied by @_joshwiggins, challenging and exciting, 5 days on/1day off, cardio every morning. Have got that spark again, love being in the gym around all the like minded people smashing it daily! @culturekings Chicago bulls shorts and triple black tn's r awesome! @strongliftwear savage tank #goals #train #trainsmart #improve #lifetsyle #happy #happyplace #muscle #nike #chicagobulls #positive #viking #gym #anytimefitness
Jangan jadi orang yang merasa dirinya paling baik Hingga mencela terlalu banyak kekurangan orang lain 😊 Perbanyak instropeksi diri daripada membully orang lain 😊😉 . . . . . . . . Take 📷 by : @iwan_hikarinoyume.photography #photoshoot #photosession #photography #model #asianfacemodel #modelling #surabayahitz #surabayafashion #instagood #instadaily #instapic #lfl #likeforlike #lifetsyle #fashionstyle #ootd #abaikantulisandbelakang
Heaven = a pile of munchkins 🙏🏼😊❤️ . . #focus #fitness #projectrock #therock #fitnessmotivation #motivation #rockdelta #musclegain #muscle #bodybuilding #bodytransformation #chasegreatnesscollection #1 #hardestworkerintheroom #goals #fitnessgoals #abs #gym #bodygoals #workout #training #ironparadise #dwaynejohnson #nopainnogain @therock #hardwork #underarmour #projectfocus #health #healthy #lifetsyle #goals
FBF to when I was ready to “smash” everything in sight as the Incredible Hulk for Halloween, but then became sad because I had a f*cked up haircut . . . #focus #fitness #projectrock #therock #fitnessmotivation #motivation #rockdelta #musclegain #muscle #bodybuilding #bodytransformation #chasegreatnesscollection #1 #hardestworkerintheroom #goals #fitnessgoals #abs #gym #bodygoals #workout #training #ironparadise #dwaynejohnson #nopainnogain @therock #hardwork #underarmour #projectfocus #health #healthy #lifetsyle #goals
New T-SHIRT 🚨 LIMITED EDITION! Ending soon! .💥 Only 3Hours🕔 Remaining To Get My New Limited Edition T-SHIRT, Get yours NOW.===> @projectrock_focus ______________________ “Project Rock is not a brand, it’s a movement. It’s a core belief, that I 100% don’t care what color you are, how old you are, where you come from or what you do for a living. The only thing I care about is you and me, building the belief that regardless of whatever the odds, we can overcome and achieve—but it all starts with the work we’re willing to put in with our two hands."—Dwayne Johnson. 🤘 Follow=>> @rock_dwaynejohnson _______________________ #focus #fitness #projectrock #therock #fitnessmotivation #motivation #rockdelta #musclegain #muscle #bodybuilding #bodytransformation #chasegreatnesscollection #1 #hardestworkerintheroom #goals #fitnessgoals #abs #gym #bodygoals #workout #training #ironparadise #dwaynejohnson #nopainnogain @therock #hardwork #underarmour @underarmour #projectfocus #health #healthy #lifetsyle #goals
Did you know Zayna Spa has unique treatment room names such as NOYA which means "Beauty of God" #spa #health #lifetsyle#inabudhabi #amazingabudhabi#myabudhabi #treatments #massage#thaimassage #facials #wellness #relax#unwind #instagood #selfcare#rejuvenate #relaxation #santuary
Don’t be afraid of change, it’s leading you to a new beginning. 💙 : : : : : #18thstyle #stylenotfashion #icwlh #bebold #bebrave #courage #lifesjourney #lifequotes #staymotivated #mindful #mindfulness #positivevibes #workhard #positivity #life #lifetsyle #selfhelp #entrepreneur #inspiring #inspiration #inspire #empoweringwomen
GANGS ALL HERE|| all my essential beauty products to create my stage ready face! Performance number one happening tonight in #yyc || . . . #urbandecay #bobbibrown #lauramercier #sephora #katvondbeauty #powder #bronzer #brushes #makeupbrushes #eyeshadow #neutral #contouring #stage #stagemakeup #performance #art #yyc #lifetsyle #blog #blogger
💥 LIMITED EDITION ! Ending Soon ! 💥 Only 3 Hours Remaining To Get My New Limited Edition T-shirt, Get yours NOW. Click Here To Buy ----->> @therock_focus Link in the BIO 🔥 🌎 ^^^^ #focus #fitness #projectrock #therock #fitnessmotivation #motivation #rockdelta #musclegain #muscle #bodybuilding #bodytransformation #chasegreatnesscollection #1 #hardestworkerintheroom #goals #fitnessgoals #abs #gym #bodygoals #workout #training #ironparadise #dwaynejohnson #nopainnogain @therock #hardwork #underarmour #projectfocus #health #healthy #lifetsyle #goals
💥 LIMITED EDITION ! Ending Soon ! 💥 Only 3 Hours Remaining To Get My New Limited Edition Hoodie, Get yours NOW. Click Here To Buy ----->> @the.rock.jhonson Link in the BIO 🔥 🌎 ^^^^ #focus #fitness #projectrock #therock #fitnessmotivation #motivation #rockdelta #musclegain #muscle #bodybuilding #bodytransformation #chasegreatnesscollection #1 #hardestworkerintheroom #goals #fitnessgoals #abs #gym #bodygoals #workout #training #ironparadise #dwaynejohnson #nopainnogain @therock #hardwork #underarmour #projectfocus #health #healthy #lifetsyle #goals
Boardin’ ze bird 🦅 Because ze rent is always muzefuckin’ due. Very productive week of work filming “Hobbs & Shaw” and jumpin’ on the flyin’ Silver Eagle daily. Also getting a shot to wear test all my new gear for my next #underarmour #projectrock collection drop this coming spring - 2019. Do not go gentle... cause the rest is always MF’n due. . . #focus #fitness #therock #fitnessmotivation #motivation #rockdelta #musclegain #muscle #bodybuilding #bodytransformation #chasegreatnesscollection #1 #hardestworkerintheroom #goals #fitnessgoals #abs #gym #bodygoals #workout #training #ironparadise #dwaynejohnson #nopainnogain @therock #hardwork #projectfocus #health #healthy #lifetsyle #goals
Back on my grizzy😤 y’all know I tend to hold water with traveling on long trips but I’ve managed to figure out what works for me to prevent water retention🙏🏾 2 more days to once again bring MY best..we may just be close to Olympia conditioning with some added size..I live for this🤞🏾💯🌊🏄🏾💎
LIMITED EDITION! Ending soon! . Only 3Hours🕔 Remaining To Get My New Limited Edition Hoodie, Get yours NOW.===> @rock_dwaynejohnson “Project Rock is not a brand, it’s a movement. It’s a core belief, that I 100% don’t care what color you are, how old you are, where you come from or what you do for a living. The only thing I care about is you and me, building the belief that regardless of whatever the odds, we can overcome and achieve—but it all starts with the work we’re willing to put in with our two hands."—Dwayne Johnson. 🤘 Follow=>> @rock_dwaynejohnson _______________________ #focus #fitness #projectrock #therock #fitnessmotivation #motivation #rockdelta #musclegain #muscle #bodybuilding #bodytransformation #chasegreatnesscollection #1 #hardestworkerintheroom #goals #fitnessgoals #abs #gym #bodygoals #workout #training #ironparadise #dwaynejohnson #nopainnogain @therock #hardwork #underarmour @underarmour #projectfocus #health #healthy #lifetsyle #goals
📍 #gilitrawangan, #indonesia Great view of Gili Meno and Lombok from the beach of Gili T. Due to the devastating earthquake that affected Lombok a few months ago we made the decision not to visit the island as the UK government advised it was not safe to go. We will have to come back one day as Mount Rinjani was on our bucket list to hike. Instead we will enjoy the rest of our week on Gili Air. : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #shotoniphone7 #naturephotographer ************************************************
📍 #gilitrawangan, #indonesia Had a chilled 2 days on Gili Trawangan. We spent our last day eating, drinking and exploring more of the oceans. This time we didn’t go deep but we didn’t need to, there was so much to see only a few metres down. It did all come at a cost of a now broken GoPro. They have kindly offered to replace it just now to work out the logistics of getting the new one to us. : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #goprohero6 #naturephotographer ************************************************
📍 #gilitrawangan, #indonesia So apparently when you’re on the Gili Islands you’re meant to stand on a swing and pose with a backdrop of the sunset. We just spent our first afternoon walking around this beautiful island feeding some animals and drinking cocktails by the sunset. Can’t complain! Oh and then we found some time to capture the typical picture. : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #shotoniphone7 #beachsunset ************************************************
📍 #nusapenida, #indonesia After spending a week on the Nusa Islands this was the perfect way to say goodbye to them all. We sat and watched the sun set from Nusa Penida and in the background the islands of Nusa Lembongan and Nusa Ceningan. 👌 : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #shotoniphone7 #naturephotographer ************************************************
📍 #nusapenida, #indonesia We arrived at Angel Billabong too late in the day to enjoy the clear waters of the natural infinity pool but it was still a nice way to finish our exploring of the Nusa Penida coastline. : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #shotoniphone7 #naturephotographer ************************************************
📍 #nusapenida, #indonesia Another coastal formation that was worth the visit. We spent about an hour trying to navigate through the bumpy roads until we finally arrived at broken beach. The archway was even more impressive than I had anticipated. : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #shotoniphone7 #naturephotographer ************************************************
📍 #nusapenida, #indonesia After spending all day underwater yesterday we decided we wanted to spend the day exploring more of the coast line. We had never originally planned to come to this island but the moment we did I knew I wanted to visit Kelingking Beach. Maybe you’ll see why? : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #shotoniphone7 #naturephotographer ************************************************
📍 #nusapenida, #indonesia Now have 14 dives under my belt, but it doesn’t matter how many I will ever complete I’ll still get so excited when I see small fish in their anemones. It’s clear that Finding Nemo has left an everlasting impression on me. : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #goprohero6 #scubadiving ************************************************
📍 #nusapenida, #indonesia Manta Bay was our second dive site of the day and although the water was only 22 degrees and the site of Manta Rays did not happen the dive still did not disappoint. The highlight had to be capturing this colourful star fish. I clearly need to improve on my underwater photography skills so any tips please get in contact. : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #goprohero6 #naturephotographer ************************************************
📍 #nusapenida, #indonesia We got three more dives under our belt yesterday. Our first dive site is known as Sental, and it was full of so much healthy marine life we have ever seen, so much so that it has to go down as my best dive to date. We even got to watch in total 6 turtles enjoying their Sunday morning swim. I don’t know about you but I think these creatures are amazing. : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #goprohero6 #naturephotographer ************************************************
📍 #nusapenida, #indonesia MANTA POINT. After exploring the southern coastline all day we decided that 55 miles on a scooter was enough for one day. We made our final stop at Manta Point in the hope of spotting some of these beautiful fish. Unfortunately, today we had to settle for these spectacular views so we can’t complain. : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #shotoniphone7 #naturephotographer ************************************************
📍 #nusapenida , #indonesia DIAMOND BEACH. Today we were spoilt for choice for what beach we wanted to visit so we decided we had time to do both. But sometimes you just need to sit and take in what the views have to offer. : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #shotoniphone7 #naturephotographer ************************************************
📍 #nusapenida , #indonesia ATUH BEACH. We had to get up at 06:00 to drive 20 miles to the other side of the island to find this perfect spot. Little did we know that the steps were on the other side, or so we thought.... : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #shotoniphone7 #naturephotographer ************************************************
📍 #nusepenida, #indonesia CRYSTAL BAY. After spending the afternoon trying to get to Kelingking Beach we realised that all the pot holes meant we wouldn’t reach it in time. Instead we headed to Crystal Bay and took a dip in the ocean whilst the sun was setting. Not a bad way to start the weekend. : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #shotoniphone7 #naturephotographer ************************************************
📍 #nusapenida, #indonesia SAKTI. Finally arrived onto our third island, Nusa Penida. After booking a day of diving around the island we headed out to explore what the island had to offer. Needless to say I will not be complaining about pot holes ever again. : : : : ************************************************ #sa2nz #breathtaking #motivation #travelwriter #travel #lifetsyle #desire #happiness #inspire #passportready #travelblogger #ilovetravel #instavacation #amazing_shots #instapassport #traveldeeper #travelstroke #travelling #trip #livingthedream #getaway #travelblog #travelpics #tourist #wanderer #wanderlusting #shotoniphone7 #naturephotographer ************************************************
