No More Protruding Pooch Belly in 2 Weeks

Say Goodbye to Pooch Belly with These 4 Simple Exercises πŸ‹οΈβ€πŸ’ͺ

When you looked in the mirror this morning, you think:

“I’ve been hitting the gym, eating right, but why does my lower belly still stick out like a kangaroo pouch?”

Well, you’re not alone, and it’s not your fault. This phenomenon, known as a “pooch belly,” can be a real party pooper. πŸŽ‰πŸš«

There are several common causes for this:

  • Excess body fat
  • Gut dysbiosis
  • Organ hypertrophy

But there’s one reason that NO ONE talks about that could also contribute to this appearance.

I’ll tell you what it is in the post below. Check it out! πŸ‘‡

Another Pooch Belly Cause πŸ€”

The sneaky pooch belly that flies under the radar is MOVEMENT. Altered movement, that is.

Altered pelvic floor and lower ab co-contraction can make the belly bulge (source).

Normally, these muscles should work as a team, like Jordan and Pippen on the Bulls. But with the pooch belly, they are like Jordan and Pippen after the biographies and family drama. Yikes!

But don’t worry, this exercise program I’ll show you will take it back to the good all days. From 6 rings to 6 packs! πŸ€

It’s a follow-along program, so take a month to NAIL these moves, and I bet you’ll notice a difference!

With these 4 exercises, you’ll want to do them in order with the following parameters:

  1. Perform each exercise for 30 seconds (on each side if relevant)
  2. Rest 10 seconds before moving on to the next move
  3. Perform 3-4 total rounds of this circuit
  4. Hit this routine daily for the next 30 days

Exercise 1 – Sidelying Foam Roller Decompression πŸ₯«

This movement loosens up the front-back torso dimensions. This creates space to assist in upward gut movement, which is necessary to improve the pooch.

  1. Foam roller on middle 3rd of ribcage. Chest height.
  2. Lean over the foam roller. Body will be parallel to floor
  3. Top arm gently reaching overhead
  4. Silent nasal inhale
  5. Soft mouth exhale. Melt into the foam roller

Exercise 2 – Frog Breathing 🐸

This improves limited pelvis and torso motion that occurs with the pooch belly.

  1. Knees wider than hips with and feet together.
  2. Elbows wider than shoulders with hands together.
  3. Position your hips ahead of your knees.
  4. Eyes either straight down or glancing at fingertips
  5. Look straight down.
  6. Silent nasal inhale
  7. Soft mouth exhale. Get HEAVY through elbow and wrist evenly.

Exercise 3 – Downward Dog on Elbows 🐢

This activity uses gravity to encourage the guts to move upward.

  1. Make a triangle with your forearms and your hands.
  2. Look toward your knees.
  3. Silent nasal inhale.
  4. Exhale, push gently through the elbows and lift the knees up. The hips should shoot toward the ceiling
  5. Take a silent in through the nose, exhale, and straighten the knees.
  6. Hold this position and breathe, looking towards your knees.

Exercise 4 – Walking Wall Squat πŸšΆβ€

This move is a monster. You’ll gain a TON of hip motion and hit the sequencing needed to pooch less in standing.

  1. Hands on the wall. Stand about 1-2 ft away from the wall. Hip width apart.
  2. Silent nasal inhale
  3. Exhale and try to SLOWLY sit in an imaginary chair.
  4. As you “sit,” walk the hands down the wall. Keep pressure throughout.
  5. Hold position and breathe.

Sum Up 🎁

So there you have it, folks! Four simple exercises to help you say goodbye to that pesky pooch belly. Remember, consistency is key. Keep at it, and you’ll see results in no time. πŸ•’

Got a rib flare issue too? Check out this video for a similar exercise sequence to improve your motion.

Got questions or want to share your experience? Drop a comment below. πŸ—£οΈ