#360fit - Lifestyler: Strengthen those glutes

Josie McKenlay 09:21 30/06/2016
  • Facebook
  • Twitter
  • Mail
  • Pinterest
  • LinkedIn
  • Facebook
  • Twitter
  • WhatsApp
  • Pinterest
  • LinkedIn
  • Simple method: Frog legs.

    Last week I explained the importance of conditioning the glutes and the problems you may encounter if you spend too much sitting on them rather than strengthening them. These three exercises are the most effective I’ve come across and if you practice each day, you will soon notice a difference.

    Pistol Squat

    Pistol squat.

    Pistol squat.

    This is an intermediate version. If this is too challenging, build up to it by sitting in a chair with one leg extended and practice standing and sitting to improve strength and balance.

    A full Pistol involves squatting all the way to the floor. Be very mindful of your knees with all versions and although you will hinge forward at the hip, keep the spine long and aligned using your core strength.

    Build to 3 sets of 20 each side and then you could add weights to increase intensity. Exhale on the way up.

    Hip Tucks

    Hip tucks

    Hip tucks

    Hip tucks

    Hip tucks

    If you don’t have anything suitable to rest your upper back on, stay on the floor. Simply lift the hips as high as you can leading with the tailbone, not the ribs and chest otherwise you will feel it in your back, three sets of 20 plus.

    Add heavier weights for more of a challenge. Make sure to exhale on the way up.

    Prone Leg Lifts and Frog Legs

    Prone leg lifts.

    Prone leg lifts.

    You create the resistance that makes this so effective and safe by pressing the pubic bone firmly into and drawing the navel away from the mat.

    As you exhale lengthen and lift the legs which should be no more than hip width apart. You will barely get half your thighs off the mat if you are in a good position with the pelvis.

    For Frog Legs bend the knees and open them a little to find gluteus medius too and press heels together. As many reps as you can bare for three sets.

    Recommended