Let’s work the glutes! Your glutes are one of your body’s largest and most powerful muscles. However – sitting for hours a day at your job can cause these muscles to forget how to work. Yikes! This means that you will be weaker in nearly every lower body exercise. What’s more, weak glutes can cause your pelvis to tilt forward. This not only puts more stress on your lower spine, it pushes your lower abdomen outward, making your belly stick out–even if you don’t have an ounce of fat. However, by using the hip raise, you can activate your glutes once again, and build more muscle over. Plus, because your glutes are such a big muscle group, they’re also one of your body’s top calorie burners. The upshot: The hip raise can ultimately help you burn more fat, too.
The Hip Raise
Lie on your back on the floor with your knees bent and your feet flat on the floor.
Place your arms out to your sides at a 45-degree angle
Brace your core–imagine you’re about to be punched in the guts–squeeze your glutes tightly. Then raise your hips so your body forms a straight line from your shoulders to your knees. Pause for five seconds–as you keep your core braced and continue to squeeze your glutes–then lower body back to the starting position.
Try to work up to 3 sets of 10 repetitions.
If this is too easy for you try and lift one foot off of the ground, keeping your thighs in line with one another. Lift your hips as before – but this time just on one leg.
Your torso and hips should move as one unit – so the arch in your lower back should remain the same from start to finish. This way, you’re primarily doing the work with your glutes, not your lower back and hamstrings.
Again – adding this to your body weight routine will help you activate your glutes – and start to negate some of the sitting you may be doing on a daily basis. (Want some suggestions about how to sit less at work? Check out my recent blog post.)
Remember – move your body and ENJOY every day!