Our SquareOne Clinical Exercise team know that you all love a challenge! So we have created a different challenge for each month.
You can do the exercises at home or in the clinic in your Clinical Exercise/Pilates Session.
The challenge for March is…….drum roll……. THE GLUTE CHALLENGE!
Choose one of our 3 exercise options:
Option 1: Double Leg Glute Bridge (you can also make it more challenging by doing Single Leg Glute Bridges)
SETUP: Begin lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground.
MOVEMENT: Tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your back straight.
TIP: Make sure you keep your trunk stiff throughout the exercise and your arms flat on the floor.
Option 2: Side Lying Leg Raise
SETUP: Begin lying on your side with your legs straight, keep them in line with your trunk.
MOVEMENT: Slowly lift your top leg up towards the ceiling keeping your hips still. Then lower it back to the starting position and repeat.
TIP: Make sure to keep your knee straight and your waist still during the exercise.
Option 3: Crab Walk
SETUP: Begin in a standing upright position with a resistance loop around your legs (either just above the knees or ankles). Squat, and have your arms out forward or on your hips.
MOVEMENT: Whilst maintaining the squat, step sideways with one foot and follow it with your other foot.
TIP: Make sure to keep the squat position and keep tension on the band the whole time by taking small steps.