Warning! In reading this post, one may obtain strong, lifesaving glutes, and a toned tush. This post is for ALL AGES.
In this business, your phone starts blowing up during different phases of your life. In my 30s, the weekend warrior friends called frequently about sports injuries. For example, my college bestie was playing soccer and headed the ball during a weekend adult tournament. As a baby 32-year-old she was out of commission for weeks with neck dysfunction.
But this decade is different. In my 40s, I get Instagram and Facebook messages, texts, emails, and phone calls all asking the same thing: “What exercises will improve my mobility and physical/mental function?” and “What tailored exercises should I do every day to improve my overall quality of life?”
People want a preventative prescription, ensuring they can stay mobile in all the right places so they can do the activities they love. It’s as if people see their later years already, and they understand the importance of moving better before they have problems.
Enter the glutes. I have been posting a ton of videos on my IG account the last six months on the functional glute work we prescribe in in my studio, Mind the Mat.
People go crazy over the glutes because of how they make our butts look (enter Sir Mix-A-Lot), but I go crazy over the glutes because I’m convinced they will save our lives.
Seriously, the glutes will save your life.
OK, so what should you do? Do these exercises every day or every other day if you like your current exercise routine. Supplement these in with your cycle class, running routine, and even your yoga practice. (We include these in all HAWT Pilates classes at Mind the Mat so you are good there…shameless plug, yes.)
On all fours, reach your right leg high up to the left, crossing your midline (your midline is an imaginary line dividing your body into left and right halves). Then switch and reach your right leg across your midline and high to the left. Do for one minute.
This one is a bit complicated. Basically you are internally rotating at the hip and doing mini lifts. Keep the motion slow. Perform for one minute each side.
Start on your elbows and knees. Bring your knees together and your feet apart (process that for a moment). Lift your leg up in the air, then bring your knee back down on the mat and put weight in it. Perform one minute each side.
Come down on your left elbow and up on your right hand. Reach your right leg out to the side keeping your knee straight and slightly turned out. Lift and tap the floor. Please listen to this video for form tips. Do one minute on each side.
Stay down on your left elbow, but wrap your right arm around your back, keeping your chest open. Reach your right leg straight back behind you. Lift the leg up, but stabilize your spine. Slowly lift up and up for one minute. Keep your knee straight, this is super important! Repeat on the other side.
Keep your knee bent and turned out. Bring your ankles together like a curtsy, then lift the leg up to the back straightening your knee at the very end. Repeat down and up for one minute on each side.
This is a great combo. Try one minute for each move, then repeat on the other side.
Also a great combo, try this slowly or speed up for different results. Again, one minute each leg.
Working your glutes on all fours like this has added benefits. You’ll strengthen your arms and target your deep core muscles without even knowing it, but it helps to think about pulling your abs up to stabilize your spine. If you have wrist pain, make sure your elbows are not locked out. Keep them straight but with a little “softness” to them. This will make the move more difficult because it is utilizing the scapular stabilizers and core more. Squeezing your glutes with your brain, especially at the end range, helps activate more muscle fibers than when not thinking about it. #science
Please let me know if you have any questions and of course, follow me on Instagram @drmeganbrown. You can sign up for my classes here but make sure you do so two weeks in advance as they fill up…and so do the waitlists!
See our full schedule here.
Mind the Mat Pilates & Yoga was founded in 2008 by Megan Brown, Doctor of Physical Therapy and Polestar Certified Practitioner of Pilates for Rehabilitation and Sara VanderGoot, Nationally Certified Massage Therapist and Registered Yoga Teacher (e-RYT 200, RYT 500). In their private practices as physical therapist and massage therapist respectively Megan and Sara observed that many of their clients were coming in with similar needs: relief for neck and shoulder tension and low back pain as well as a desire for more flexibility in hips and legs, stability in joints, and core strength.
Together Megan and Sara carefully crafted a curriculum of Pilates and yoga classes to address needs for clients who are pregnant, postpartum, have injuries or limitations, who are new to Pilates and yoga, and for those who are advanced students and are looking for an extra challenge.
2214 Mount Vernon Avenue
Alexandria, VA 22301
703.683.2228
3 Comments
This is a great article! Question- are all of these safe while pregnant? XO
Good question! We’ll find out…
OK — Absolutely safe as long as you are cleared to exercise by your doctor. Make sure your hands and arms are positioned directly under your shoulder. If they’re too far out then the abdominals are over-strained. Also, you can find out more tips like this in Mind the Mat’s prenatal program. 😉