In this episode of the EasyFitness series we are going to look at how to hold your pelvis to get rid of a fat stomach and learn some pelvic isolation moves to increase coordination and mobility in that part of your body. This is the sixth hub in the series where I aim to re-shape your body from scratch, starting at the base, your feet. We have already discussed foot placement, toe, ankle and knee alignment in previous hubs. In future hubs we are moving further up the body with the torso, spine, shoulders, neck and head, to finish the Good Mover series with a well deserved Natural Facelift.

If your body was stiff like a pencil balanced horizontally on a finger, the pelvis would be the pivot point. It is in the pelvis that the centre of gravity lies.The pelvis is a bit like a forward tipped basket containing many vital organs including your bowels and intestines. It takes some effort against gravity to hold the pelvis in a position which will keep all its contents inside.

Stand sideways to the mirror and look at your pelvis. Which way do you hold your pelvis? Some of us have to make a conscious effort to keep the "tail" down to mainain a correct position. But effort is rewarded. If the pelvis is held correctly, you discover that your fat belly disappears and, as an extra bonus, so does your protruding bottom. How come? Simple design mechanics. Compare these pictures and see for yoursef. Learn how to always carry your pelvis correctly with the following Pelvic Alignement move.

1. Stand sideways to the mirror feet parallel, hip-width apart.

2. Do a Demi Plié as shown in Ankle and Knee Alignment (bend the knees while keeping the heels on the floor).

3. Now push your pubic bone forward as if you were a little boy trying to pee further than his mates.

4. While keeping your pelvis in this forward position, straighten the knees.

You should feel a tightening of the buttocks and lengthening of the "Y" ligaments (the area at the front of your hip-bones).

Now if this "Y" ligament, which is the link between the hip and the leg, is too short, then lengthen it by folding the knee completely and holding the foot against your buttocks. You can do this standing or lying down for each leg.

Stand feet parallel, knees slightly bent to loosen the pelvis. There are two sets of pelvic isolation exercises: (1) front to back, and

(2) side to side. Do each set eight times or more in front of a mirror until you clearly feel the difference between all the positions. Then do an extra set without looking in the mirror. Are you able to return to the centre and become aware of where your pelvis should live permanently?

When you are good at doing these you may progress into combining the moves to really loosen your pelvis with hiprolls as instructed so well by club dance instructor Chi in the video below.

1. Put some music on.
   
2. Sit up straight on t he floor with legs straight out in front of you. Make sure you can feel your sitting bones (two protrusions under your bum), don't hang back in the lower back.
   
3. Gently rock from one sitting bone onto the other, keeping your back straight (8 to 16 times).
   
4. Now "walk" forwards on your sitting bones, slowly at first, then faster.
5. Walk backwards on your sitting bones to where you came from.
   

If your friend or spouse is around ask them to join you and have a bum race.

Benefits: With repeated practice, all the above activities will reduce the size of your bums and tums and you will soon re-discover a long lost waist line.

Pelvic Push-Ups

This slightly more advanced move shows you another way of lengthening the Y ligaments.When you begin with Pelvic Push-Ups keep your feet flat on the floor until you are comfortable with that before progressing onto the more advanced version shown on the picture.

If you can't reach your feet with your hands use a scarf wrapped around the ankles and hold that instead.

Benefits of Pelvic Push-Ups:

• Loosens and strengthens the spine
• re-aligns the neck vertebrae
  
• Lengthens the abdominal muscles
• Improves your sex life (!)

No Pain, Just Gain!

Caution! Always warm up before you start (just dance around to your favourite tune). Only do the moves as many times as you enjoy without straining. It is better to feel it really working for you than to repeat them mindlessly until you drop. Always follow up a move with a counter move. End your session with relaxation.

Often people are in such a hurry to get to their destination that they literally walk in front of themselves, leaning forward (a result of short Y ligaments). When walking, the upper part of the body should remain straight above the pelvis and not lean forward. When you walk, be aware that your pelvis, your centre of gravity, leads and not your head. You'll get there just as fast, if not faster, and won't tire out your back muscles unnecessarily by leaning forward. Your gate will also look more relaxed and elegant. Try it!

So, to sum up: Push the pubic bone forward and keep the upper-body straight.

You can find a summary of all the episodes I have written so far on Body Awareness and Physical Intelligence here on the EasyFitness hub.

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