Do you have just five minutes in your day to help strengthen and lift your buttocks? Well then, this routine is perfect for you.
There are three gluteal muscles whose job is to stabilize the lower-back area called the sacroiliac joint as well as the hips. These muscles help extend and abduct the leg, (fancy words for bring the leg behind you or out to the side). As large as these muscles are, they are influenced by posture and are often weak. A slouched posture or one which tucks the hips under can inhibit these muscles from working.
This workout will help turn your buttocks back “on”. However, technique is the key. Stand as if you have a string on the top of your head lengthening you to the sky and then visualize someone pulling the back of your pants up. The key is to visualize. Note that this same cue can be used in any position you are in!
Along with posture, think of how you are walking. If you hear shuffling of your feet, you are not taking a long enough step! Stand tall and lengthen your stride a bit. Word to the wise, do not go too far out because you’ll set yourself up for hamstring strains. The golden rule is that you must find the middle ground for you.
To implement the routine, use a timer. Set each exercise for 30 seconds (if you have more time, then 45-60 seconds) and move between each exercise with a ten second break if needed. How many reps do you want? Your intent sets the reps and tempo. If you are focusing on strength, move slowly through each repetition, three to five seconds each way. Thus, a full set will be around eight to ten reps in a 30 second period. If focusing on cardio, then do as many reps as you can in good form.
In a workout, I may do one exercise slow, and the other fast, which gives myself a little variation in heart rate intensity. The key to success is variability. Even though the exercises remain the same, varying speed and intensity will help create the change you want!
1. Standing Lateral Series
An alternative option is to perform each of these moves back to back for a minute and 30 seconds versus each component for only 30 seconds each.
- Side Lunge
- Curtsey – Remember you either lunge with back leg to the floor or back leg on the glideboard.
2. Standing Forward
An alternative option is to break down each component of the sequence and only perform that component for 30 seconds.
- Squat, then roll back, then bridge, then roll up to standing
- Squatting – Do not feel you must go as low as the glideboard. Ensure you lead with pushing your buttocks backward versus leading with the knees.
You can have feet on the glideboard or floor. Your glideboard can be closed or open (a little away from the bottom), or you can hold a bridge and push the board up and down the rails.
4. Standing Lateral (other side)
- Side Lunge
5. Standing Backward
You can also lunge on the floor or lunge facing forward.
- Lunge with knee extension