I am always a bit wary of posting exercise or exercise instruction on here as I very much prefer to have the person in front of me and do an injury assessment before hand.
However with the party season just behind us and with most people than ever sitting down most of the day, a good workout for our gluteals muscles is a must. They tend to switch off if we sit for long hours, so we need to train them more than ever.
The problem with the gluteals muscles is that they are actually a group of muscles going in different direction ( scientifically talking the “attacchment” and the “insertion” ) so in order to tone them you really need to train then from different angles.
The exercise below though, whilst being a fairly simple exercise, the foam roller provides further challenge.
Bridge with mini-ball on foam roller
- Set up.Lay on you back in the semisupine position, feet on foam roller. Keep the spine long and shoulders relaxed. Place 9 or 7 inches overball between you knees. Inhale and as you exhale gently hug the ball withing your knees, as you inhale gently realease.
- Instructions As you exhale start lenghtening through your pubic bone and articulate the spine up to your shoulder blades keep hugging the ball within your knees. Keeps ribs below your hipbones. Stay a full breath, and on the exhale, press into your heels and roll the spine down on to the mat.
- Instructions. As you exhale start lenghtening through your pubic bone and articulate the spine up to your shoulder blades. Keeps ribs below your hipbones. Stay for up to 8 breaths, hugging the ball withing your knees on the exhale, and release on the exhale. Roll the spine back down to your mat.
Bring your knees into your chest, to stretch the lower back.