IntoMum: bright shiny butt training!!

Your butt is your largest core muscle, your biggest pelvic stabiliser, and a massive energy burner! Having a nice strong butt supports your lower back, holds your hips in place, and rips through calories – there are only  good reasons to train your butt. Properly that is – no Jane Fonda moves here!

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Our Session Plan

1) 1km bike as fast as possible! 2) Duck walk – for your butt strength, maintain a pigeon-toed angle and take small steps sideways.

3) Step ups – functional movement for the thighs, butt, and balance.

4) Pelvic Bridge with elastic – for your butt and back muscles, to increase endurance strength.

5) Shuttle run – to keep the heart rate up, and good for your pelvic floor (that is if it doesn’t cause any weakness)

6) Squat with elastic – putting the muscles of the pelvic bridge into a whole body functional position.

7) Hamstring curl – for pelvic (butt/back/hamstring) stability and strength.

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Sets of 1min for vibration exercises, and 20 reps for floor exercises. The shuttle run we did about 20m in between duck-walk legs. For those of you not ready to run (like if we are still managing a pelvic floor issue, bike sprints will suffice!) Have fun with it!