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Get Ready To Shake Your Butt

SHAKE YOUR BUTT

The hip is a ball and socket joint which means that it can move in several directions but remain stable. Modern living doesn’t put much demand on the hip in terms of mobility and as the joint is not being put through its full range of movement regularly the surfaces are not lubricated and the muscles may tighten up and restrict movement. The typical pattern is to lose side swing back swing and the ability to turn the leg out. If you find these movements difficult just take your time and focus on enhancing flexibility. As movement becomes easier it is important to get the muscles around the hip active. Sometimes these muscles are lazy and your lower back has to compensate. The gluteal muscles (in the buttocks) respond well to exercise and when they are in good working order you can rest assured that your spine is not being put under undue strain.

KNEEL TWIST
  • Kneel on the floor sitting back on your heels. Lift your buttocks and sit on the floor to the right. Use your hands to balance you if necessary.
  • Then lift your buttocks and sit to the left. Repeat
    This exercise strengthens and coordination the muscles in the hip and thigh.

STRAIGHT LEG RAISES

BUTTOCK WALK

HIP ADDUCTION

KNEE PUSH

LEG RAISES

BENT KNEE DROPS

If you find any exercise difficult- either because it hurts or because you cannot do the movement, work through the rest of the exercises.

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