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!
|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.|
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!