Looking for exercises to strengthen your glutes? Ever heard of Yoga & Pilates?!
Here are the best poses:
1. Bridge Pose http://www.yogajournal.com/video/video/bridge-pose/
Try it holding a cushion or foam brick between your knees, draw your inner thighs towards each other. Keep you pelvis tilting backwards, engage your lower tummy, and fire up your glutes.
To come down, exhale, roll your pelvis backwards and lower the spine down one vertebra at a time. Then, hug your knees into your chest and rock from side to side, releasing out your lower back.
2. Superman Couldn’t help the image, sorry, I literally have a four year old on my back as I type this and it’s keeping him entertained! http://www.popsugar.com/fitness/How-Do-Superman-Exercise-1110085
3. Side Lying Abduction https://youtu.be/s7nG4VEWXOo
4. Plank Power!
Check out this Side Plank Yoga sequence by Kathryn Budig http://www.yogajournal.com/video/video/summer-break/
5. Somatics Gluteal Release
Lie on your front, rest your forehead on your hands. Feel that your legs are straight, inner knees touch. Bend your right knee, sole of the foot faces straight up to the ceiling. Inhale and lift your foot straight upwards, keep your tummy completely relaxed. FEEL how your Glutes tighten to make this movement happen, only go as far as is comfortable.
Now add a second stage: Push down with your hands and lift your upper body up at the same time as you lift your leg up. Inhale as you lift, exhale as you lower back down. Feel how you contract your upper back muscles as you lift up. Feel how you completely relax and release each time you come back down.
Straighten the right leg back on the floor, take a moment to breathe and release.
Inhale and repeat the movement this time with the right leg straight, again firing the flutes to raise the leg up, extending through the hip.
Rest and release.
Open the legs as wide as is comfortable. Switch on the Glutes again, raise the right leg up. Stabilise the pelvis by engaging the lower tummy, feel the tummy drawing up away from the floor. Return the right leg to the floor. Take a few breaths to fully release.
Repeat on the Left leg.
6. Why do we need our Hip Abductors anyway?
This article explains why it’s important to strengthen your hip abductors and how weak glutes can affect your gait and balance: http://runnersconnect.net/running-training-articles/hip-strengthening-for-runners/
7. Nitty Gritty: Best exercises to strengthen the
Glute Medius: Glute Maximus:
- Side Plank Single Leg Deadlift
- Unilateral Bridge Single Leg Squat
- Lateral Step Up Front Plank with Hip Extension
- Superman Superman
- Side lying Hip Abduction
Remember, your hips love to dance, so shake it, sway it, feel it, MOVE it!