• Pete

Glute Bridge - Tighten those cheeks!

An area that lots of ladies like to work on is the glutes, or by another name, the bum!

The glutes are actually a very important muscle group comprising of three muscles - gluteus maximus, medius and minimus. The glutes help with hip mobility all around the pelvis and also helps with just about any movement that bends your knee. Having weak or underdeveloped glutes can cause a lot of problems when doing simple movements such as rising from a chair or climbing stairs, and it can also be linked to lower back and knee problems - so it is well worth giving your glutes a bit of attention!

Here is a simple exercise you can do to work your glutes - the glute bridge.

  1. In the picture below, it is done holding a weight across your hips to increase the intensity, but you can start off with no weight, and your hands on the floor.

  2. Simply lie down on your back with your knees bend and feet flat on the floor as close to your bum as you can get them.

  3. Whilst taking a deep breath in, slowly lift your hips off the floor and raise them towards the ceiling, making sure to keep your stomach tense.

  4. Try and lift until your body makes a straight line running from your shoulders to your knees

  5. hold for a few seconds whilst keeping your buttocks clenched

  6. Then lower down to the floor whilst exhaling, and repeat!

#glutes #exercise #hips #backpain #kneepain

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