If You Sit All Day, You Need To See This ...

Hey there,

When you think about "core strength" ... what do you think of?

• six-pack abs?
• flat tummy area?
• tiny waist?

Think again!

This month I'm going to share my perspective on all things CORE - and I think you'll be widly surprised at just how much your core strength affects your overall health ...

Not just the way you look.

To kick things off, I've got some quick info (and movement tips!) about an important muscle group you might not think about when it comes to your core ... your glutes and hips.

(Yes it is true, they are actually considered to be a part of your "core".)

And if you are 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 ...

(.... make sure you get medical clearance, since I do not know your full medical history and background to exercise tolerances. I am sharing with you what I know to be of help with exercises for your glutes from over 20 years of experience in working with clients.)
 

Look, if you are serious about working on your strengthening your core (even entire body) ... my Restore Your Core coaching program gives you a proven approach. To find out more,contact me. 

Now for those exercises ...

3 Exercises For Stronger Glutes

Glute Bridges

• Lie on your back on the floor or bed surface (if trouble getting to and from floor) and feet flat on the floor/surface. Place your feet hip-width apart with toes facing away from you. Contract/engage your abs to feel a tone in the area and try to maintain this muscle activation/contraction throughout the exercise.
• Exhale and lift your hips off the floor/surgace, toward the ceiling, contracting/"squeezing" your glutes and pressing your heels moderately into the floor/surface. Keep your abs engage/contracted so you don't arch your back.
• Inhale and lower back toward the floor/surface
• Rpeat 5 to 8 times if just starting out, 10 -15 times if have done exercise in the past.

Clamshells

• Lie on your side witih knees bent at a 45 degree angle. 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 half to 3/4 the way up without moving your hips. Your bottom leg should remain on the floor/surface.
• Pause at the top of the movement and then lower your leg back down.
• Repeat 5 to 8 times, if just starting out, 10-15 times if you have done exercise in the past. Repeat on the other side.

Donkey Kicks

• On hands and knees in a 4 point position, your hands directly below your shoulders and knees beneath your hips. Engage your core so that your body forms a tabletop position.
• Keeping your core strong, raise your right leg up behind you, bottom of foot toward the ceiling and squeezing your glute during the lift. The rest of your body should remain stable. Return to the starting position. Repeat 5 to 8 times if just starting out, 10-15 times if you have done exercise in the past. Repeat on the other side.

Add these exercises to your routine at least 2 times a week to help strengthen those glutes!

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

Make your day a great day!

Francois, MES, CES, CLT, CBT

CEO | Chief Medical & Cancer Exercise Specialist