Glute Camp! 3 Exercises That Will Tone Your Tush!
Bikini season is right around the corner and its time to start working out that derrière! Although we may think we are being active, "Dormant Butt Syndrome" has become an epidemic caused by prolonged hours of sitting. As funny as this name is, its a real problem and refers to the gluteal musculature and deep hip rotators not functioning as efficiently as they should. "Dormant Butt Syndrome" will cause knee, back and hip pain that can even travel down to the ankle. The main cause is usually a tight hip flexor. This will eventually turn off the glutes since they acts as antagonists of one another.
"The rear end should act as a shock absorber for stress during exercise, but if its too weak, other parts of the body will take up the slack and often result in injury"
- Dr. Kolba (University of Ohio)
At EPTG we see this condition in many athletes due to the repetitive nature of their activity, especially running and jumping. Give your glutes a fighting chance while looking your best this summer with these 3 simple exercises that will literally whip your butt back into shape while preventing injuries!
Donkey Kicks: Come to hands and knees (quadrupted) position on an exercise mat or floor. Your knees and feet should be hip-width apart, hands under your shoulders and fingers pointed forward. With the knee bent lift the thigh upwards towards the ceiling keeping the foot flexed. Hold for 3 seconds and lower the leg back to the mat slowly. Repeat 15x on each leg.
Bridges with Resisted Abduction: This exercise will wake up even the tiredest tush. With a resistance band wrapped above or below the knees, lay face up and position the feet flat on the mat shoulder width apart. Keeping the tension on the band throughout this exercise, raise your hips until your body forms a straight line from the shoulders to your knees. Hold for a 3 count, then return to the starting position.
Squats with Medicine Ball: With the feet positioned slightly wider then hip-width apart with the feet pointing forward, look straight ahead with the gaze slightly upward (this will help keep the back straight). Sit back and down like you are sitting in an imaginary chair. Repeat 15 reps for 3 sets.