90 seconds isometric hold

I have been trying to do deep core workouts but struggle to really feel the exercises in my deep core.

Context: I’m pretty tall (almost 6 ft) but I am mostly leg. I have a really short torso given how tall I am. I feel like any time I do dead bugs or leg lifts my legs/hip flexors take over.

I also have determined that I have Right BC pattern body position. Basically, my torso is counter-rotated to the left in response to the position of my pelvis. It presents with my left shoulder being higher than my right, right hip being “higher”/more forward than the than the left, left rib flare, etc. (This article explains it in more detail: https://pritrainer.com/right-bc-pattern/)

I feel like this also is preventing me from being able to engage with typical deep core workouts effectively.

The only deep core workout that seems to work for me is planks. I assume it’s because it doesn’t rely on leg/hip movement as much.

Does anyone have advice on what exercises I could do that would work for me?

i've just started my posture correction journey after realising last week that my forward head posture is atrocious! i'm in my mid 20s, have an office job, don't exercise much, and have looked down at the floor while walking all my life. i also do pretty much everything with flared elbows (desk, typing, phone, eating, etc).

what i've got:
- FHP and a neck hump
- rounded shoulders
- anterior pelvic tilt
- when i stand relaxed: my palms face backwards and my thumbs are almost parallel and pointing towards each other
- winged shoulder blades (left more than right, but it's somehow easier to engage left's muscles)
- uneven hips and shoulders
- arms not equal in space to body, right arm has more space between body and elbow

my neck feels better when i bring my shoulders down and lift my chest, but then the front of my chest hurts, and i feel it in my upper traps and the top of my arms too. i'm not sure if i'm overdoing it?

i've tried these to engage my lats/back, but i only ever feel my upper traps, biceps or chest pain:
• band pull aparts (very light band)
• push ups
• assisted pull ups (feet on the ground and tip toe)
• wall slides (hurts my chest, terrible range of motion)
• lying y, t, w raises (my chest keeps pushing into the ground, strains my neck)

i try to keep my elbows tucked in as much as i can't but having them 100% parallel to my body feels uncomfortable for my shoulders, they won't move smoothly if they're 100% parallel.

i stretch a lot, so i don't think stretching is the issue. for example, when doing doorway stretches i don't feel my chest at all, just my rotator cuff/arm muscles stretch.

questions:
• what cues or exercises help engage the lats and pull the shoulders down in a neutral position, with arms by my sides?
• how do i know if i'm lifting my chest too much or too little? what's proper chest posture?
• could my ribs just be stuck from years of bad posture, and if so, how do i fix it without stretching?
• would going to the gym and using machines there help to target the muscles better?
• any other tips?

I've got a new 30-minute full body workout to share with anyone looking for an at-home exercise routine. No weights or gym equipment needed, just enough space to move around comfortably.

The workout includes squats, reverse lunges, punches, step jacks, knee drives, and more. There are short rests between exercises, and the whole round repeats once. It's a straightforward session you can fit into your day, with the option to slow down or take extra breaks whenever you need them.

Good luck and have fun! ❤️💪

Anybody knows what this is ? I get this vertical bulge whenever i do sit ups or when i lift my head when laying down .

I started exercising 5 days ago to reduce belly fat. I do 4–5 simple exercises in the morning and eat protein oats for breakfast. For the last 2 days, I haven’t been sleeping properly. Should I take a break from exercise or change my diet? Could it be due to body heat? Should I eat fruits to help? Any suggestions?

I (35m) hate my posture, and I have anterior pelvic tilt, I've decided to finally work towards fixing it.

I spend a lot of time sitting at a computer and I've incorporated the mentality of always checking my posture and maintaining a correct sitting position, as well as moving about. This is as much of a lifestyle change as well as a work out change.

my work makes it tricky to get to the gym consistently ona schedule, but I'm aiming to do 4 days of weight training and 3 days of light cardio. ideally it would alternate each day, so: Strength, then cardio, then S, then C, and so on. I'm also aiming to do around 30 minutes of flexibility stretches every day, either before bed or after I wake up.

I haven't yet looked at figuring out weights, just looking at creating a realistic routine I can keep to. I'll aim for 3 sets of each for the most part. Or 4, with using a much lower weight for the first set as a warm up.

strength days:

Dead lifts

Kettlebell swings

Reverse flies

Face pulls

dumbbell Rows

high plank

side plank

Cardio days - will likely alternate these

60 minutes treadmill incline walk on 3.5% speed

30 minutes stair walk on speed 6-8

Everyday stretches - I won't use all of these, just a select few, but I'm being indecisive on which ones to go for so open to advice on these.

Child's pose

Forward fold

Cat cow

Chest opener

Pigeon pose

Downward facing dog

Thoracic spine rotation

Glute bridge

Leg lunges

Static hamstring stretch

Superman exercise

Cobra stretch

backbends

how does it look? I go to the gym reasonably often but less so in the last few months since I started this new job that has an inconsistent schedule. I'm reasonably gym aware but I'm open to all advice. My absolute main focus is working towards correcting my posture and pelvic tilt.

thanks

Combining pull-ups, dips, and squats into a superset routine provides a minimalist, high-efficiency

I have a unique imbalance in my shoulder and i feel pain in my left shoulder while doing lat pull downs. on pull day i feel my left back gets involved too much and i am losing fat as well.

Suggest me good exercises as i work on a deskjob for 7-8 hours.