Having a body that works properly and efficiently is essential to living a pain-free and healthy life. For that to happen, we need to have a solid core foundation and our glutes need to be able to fire properly. The exercises below were designed to not only fire those muscles but also help our bodies know what it feels like when all of our muscles are working together as one.
Warm-up
A. Supine & Prone Side Swings
- Lie on your back with your arms out to your sides.
- Bring your right leg up and across to your left side then return to its starting position.
- Keep alternating between the right and left sides for 10 reps. For the prone side swings, do the same thing, except this time you’re lying on your stomach.
B. Arm Circles
- 20 forward rotations, 20 backward.
The Workout
1. Double Band Side Steps
- 12 reps/side x 3 sets
Works: Gluteus Medius, Tensor Fascia Latae (TFL)
- Loop a medium tension resistance band/mini band around your ankles with another band above your kneecaps, with your feet shoulder-width apart.
- Bend your knees and hips just like you would in a quarter-squat and maintain that position throughout the set.
- Take a step to the left and bring the left leg back to its initial position before taking a step to the right and bringing it back to its initial position.
2. Step Downs
- 10/side x 3 reps
Works: Gluteus Maximus, TFL, Hamstrings, Calves
- Standing on a box about 12-18 inches or on double stairs, step off with one leg and reach toes to the floor.
- Repeat 10 times then switch legs. Make sure your bending knee does not go past your toes.
3. Push-Up Plank Reach Unders
- 5 reps/side x 3 sets
Works: Transverse Abdominis, Internal/External Oblique, Triceps, Pecs, Deltoids, Teres Major/Minor
- Begin holding a plank, with a dumbbell on the outside of one hand.
- Engage your core, pulling the belly button in toward the spine, keeping a neutral back. If it is too difficult to plank on your toes, go down on your knees.
- Reach across your body, grab the dumbbell and pull it through to the opposite side.
- Go down into a push-up then repeat on the opposite side.
4. Bird Dog Single Arm Row
- 10 reps /side x 3 sets
Works: Internal/External Obliques, Transverse Abdominis Rhomboids, Latissimus Dorsi, Gluteus Maximus, Gluteus Medius, Contralateral Triceps, Forearms, Deltoids
- Start with both knees and one hand on a bench, while the other hand is straight, holding a dumbbell or kettlebell.
- Find your balance, then lift the opposite leg from the hand holding the dumbbell, keeping your knee straight.
- Brace your core (almost like the feeling of jumping into an ice bath) but make sure you’re taking slow controlled breaths. Pull the weight to your chest with your elbow close to your body.
