By: @chrisbardawil founder of @coreflexpilates
Pilates classes spend a lot of time and effort on engaging and strengthening the glutes. Modern life means we spend a lot of time sitting, our glutes become lazy, and because they can be challenging to activate, they are frequently neglected - even by people who workout and exercise frequently.
For strengthening the glutes, it's essential to concentrate on compound exercises like squats and lunges, but it's also crucial to start doing some accessory and isolation training, which is much more targeted and can help get proper engagement into those “bum” muscles.
Your glutes, which are the largest muscle in your body, are responsible for keeping you upright when running, walking, and standing. Poor posture and also many lower back aches are often caused by underdeveloped or dormant glute muscles.
Think of your glutes as the engine that stabilizes your pelvis and controls hip mobility. Strong back muscles and proper posture will result from this.
Here is a bodyweight workout you can do at home to strengthen your glutes and hopefully help you improve your posture and get rid of some lower back niggles.
Side Lunges
1. Stand upright with feet hip width apart, hold hands across your chest.
2. Step your right leg out as wide as possible, with your feet facing forwards and push your hips back as you do this.
3. Lower your hip down by bending your right knee
4. Drive back up through the heel to return to standing
5. Do 2 sets of 10. Repeat with the other leg.
Fire Hydrants
1. Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Draw in the core and look down.
2. Lift your leg away from the body at a 45 degree angle, keep your knee at 90 degrees.
3. Lower your leg to starting position to complete one rep.
4. Do 2 sets of 10. Repeat with the other leg.
Donkey Kicks
1. Start in the same position as the donkey kicks above.
2. Kick your right leg to the ceiling keeping it bent at 90 degrees.
3. When your right knee is parallel to your hip lower it down slowly to the floor.
4. Do 2 sets of 10. Repeat with the other leg.
Glute Bridges
1. Lie on your back with your arms down by your side and your feet down with your knees bent so your feet are beneath your knees.
2. Optional resistance band can be added around the knees.
3. Tuck your tailbone under and lift your hips off the ground. Push through your glutes until in a bridge position. If you have a resistance band push your knees out.
4. Do 2 sets of 10. Making sure to hold each rep at the top for 2-3 seconds.
