Core, Sitting, and Glutes/Hips

 

When you think about “core strength” … what do you think of?  

 

Six-pack abs?  A flat tummy?  A tiny waist?

 

Think again!

 

This month we’re diving into all things CORE — and I think you’ll be wildly surprised at just how much your core strength affects your overall health…

 

Not just the way you look.

 

If you're like me ... gearing up to get back outside to play with friends on the tennis court or on the water in a dragon boat after a long winter, then you'll need to know that core strength is the source of all the power needed to hit a hard topspin ball to the ad corner, serve an ace, or earn a coveted spot in the "engine room"  with your dragon boat team.

 

To kick us off, I’ve got some quick info (and exercises!) about an important muscle group you might not think about when it comes to your core…

 

Your glutes and hips.

 

(It’s true! They are actually considered to be a part of your “core”.)

 

And if you’re like most people who sit for LONG periods of time each day…

 

Your glutes and hips might feel a little tight, weak, and achy — or maybe you’ve even experienced an injury in that area.

 

Sitting all day can lead to your glutes “forgetting” how to activate — aka “glute amnesia.”

When this happens, other muscles step in to take over the work your glutes are supposed to do.

 

4 Signs Your Glutes are Weak:

  • Knee, back, and/or hip pain
  • Tight hips and/or low back
  • Poor posture
  • Walking up stairs or jumping seems harder than it used to be

 

Any of these sound familiar?

 

If so, I have some exercises for you to do below!   But first, if you're ready to ramp up getting yourself for a stronger 2023, my FREE e-Book will get you kicked off with 5 progressively more difficult core strength workouts.  Each move inside this e-Book has a video link so you can follow along and always make sure you know what to do and that you'll have good form.

 

You can download your copy HERE or just click on the photo above.

 

Now for your exercises ......

 

3 Exercises for Stronger Glutes
Glute Bridges
  • Lie on your back on the floor with your knees bent and feet flat on the floor.  Place your feet hip-width apart with the toes facing away from you.  Contract your abs to flatten your low back into the floor and try to maintain this muscle contraction throughout the exercise.
  • Exhale and press your hips up off the floor, toward the ceiling, contracting your glutes and pressing your heels into the floor.  Keep your abs tight so you don’t arch your back.
  • Inhale and lower back toward the floor. Repeat for 10-20 reps.
Clamshells
  • Lie on your side with knees bent at a 45° Your legs and hips should be stacked – they have a tendency to roll back or forward during this exercise.
  • Rest your head on your lower arm, and use your top arm to hold your body steady.  Brace your abs, and with feet still touching, lift your top knee as high as you can without moving your hips.  Your bottom leg should remain on the floor.
  • Pause at the top of the movement, and then lower your leg back down.  Repeat for 10-20 reps and then repeat on the other side.  To make this more challenging, add a “booty” resistance band above your knees.
Donkey Kicks
  • Get on your hands and knees on an exercise mat, your hands directly below your shoulders and knees beneath your hips.  Brace your core so that your body forms a perfect tabletop position.
  • Keeping your core strong, raise your right leg up behind you, squeezing your glute at full extension.  The rest of your body should remain stable. Return to the starting position and repeat for 10-15 reps, then reset and perform the exercise on the other side.

  

Add those exercises to your current routine 2-3 times a week (because you already have a gym membership that you're using, right???) to help strengthen those glutes!

 

The sooner you get started, the sooner you’ll start feeling (and seeing) results.

 

Make it a great day,