Most people sit way too much. This leads to tight hip flexors and hamstrings as well as weak glutes and core muscles which of course leads to lower back problems. To strengthen your glute muscles (who doesn't want to lift and shape the buttocks a bit?!?!) try Hip Hikes. Do 3-4 sets of 15-20 reps per day for each side to tone the glutes. Your hamstrings will really appreciate the extra help from your newly-activated glutes which will also take a lot of pressure off of the lower back. It's a win / win / win from one simple exercise
Oh yeah, your squats and lunges will also improve!
Exercise Description: Hip Hikes
Classification: Glutes (Bodyweight)
Instructions:
1. Start by lying face down with your legs straight.
2. Slowly raise one leg keeping it straight using just your glute muscles.
3. Return to the starting position and repeat for the desired repetitions.
4. Repeat with the other leg.
2. Slowly raise one leg keeping it straight using just your glute muscles.
3. Return to the starting position and repeat for the desired repetitions.
4. Repeat with the other leg.
I've been having hip issues for a bit - was told that I have bursitis in my hips and shoulders. I got on the floor and gave these a try (turned the light off first so noone would walk in and get a picture of that!) and I hate to admit that I felt a bit looser right away. I will have to put these on my "exercises I can do" list.
ReplyDeleteIf Hip Hikes work make sure you try the Butt-Ups exercise from our Beach Bodz Bodyweight 300 Challenge.
ReplyDeleteFit Coach Phil
(big brother to you!)