Friday, July 9, 2010

Wet weather glute wake up

It's cold and wet outside but here is a 10 minute glute hit that will get you warmed up a little.  We all want a toned bum and these exercises will wake up the right muscles and get them working.

Hip Raise
  • Feet hip width apart
  • Squeeze bum and push through heels to raise your hips off the floor until you have a line between your shoulders and hips
  • If you feel any kind of pinch in your lower back  you can still complete the exercise don't push your hips so high
  • Hold for 3 seconds then slowly lower - do 12 reps

Hip Raise with arms up - to decrease stability
  • Complete another 12 reps going all the way up and all the way down
  • Then a second set of 12 going just one third of the way down

Single leg hip raise
  • Place one foot on top of the opposite knee
  • Keeping the hips level squeeze the bum and raise your hips off the floor
  • Hold for 3 seconds then slowly lower

  • Complete 12 reps on each leg

Bring knees to chest at the end of each exercise to stretch out.  Repeat circuit two or three times depending on time and how hard you feel you have worked. 

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