Video: Glute strengthening exercises
Revisione paritaria di Dr Sarah JarvisUltimo aggiornamento di Lilly Sabri, MHPCUltimo aggiornamento 29 Nov 2017
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Strengthening the movement in your lower back, glute and core muscles is the gateway into improving your ability to perform various other exercises.
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Playlist: Glute Strengthening Exercises
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Glute Strengthening Exercises
Lilly Sabri, MHPC
Glute Strengthening Exercises
Lilly Sabri, MHPC
Glute Strengthening - Clam Exercises
Lilly Sabri, MHPC
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Glute stretches
Glute max to support lower back
Get on all fours, with your hands directly under your shoulders and knees under hips.
Complete four cat/camel stretches - before finding neutral spine. Neutral spine is the point in the middle of cat and camel where your back is flat and you can balance an imaginary tray of drinks on your lower back.
Pull your core and stomach muscles in before shifting your body weight on to your left side and lifting your right leg up to 90° at the knee and hip, if able.
With your right foot flexed, pump the leg up towards the ceiling, leading with your right heel. Lift a few inches up and down with the leg to complete the donkey kick exercise.
Complete 20 repetitions on each leg, twice daily.
Clam exercise
Lie on your side with your knees bent, and your ankles and knees touching.
Try to create a small gap under your waist by drawing your stomach muscles in and activating the core muscles.
While keeping your feet together, open your knees apart in a slow controlled movement before closing them together again. Complete 20 repetitions on each side, twice daily.
Be careful to avoid your hips rolling and falling out of correct form. Keep the hips facing forward by pretending you have a full glass resting on your upper hip.
To increase the difficulty of this exercise, raise your feet up on to an imaginary stool, keeping the knees on the floor, and repeat the clam exercise.
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About the authorView full bio
Lilly Sabri, MHPC
Physiotherapist, Personal Trainer
BSc Physiotherapy, MCSP, MHPC, MAACP, MACSPM
Lilly Sabri is a chartered Physiotherapist, APPI pilates instructor, fitness, health and lifestyle influencer and founder of #LeanWithLilly.
About the reviewerView full bio
Dr Sarah Jarvis
Responsabile SEO
MA (Cantab), BM, BCh (Oxon), DRCOG, FRCGP, MBE
After training in medicine at Cambridge and Oxford, Dr Sarah Jarvis MBE became a GP.
Storia dell'articolo
Le informazioni su questa pagina sono revisionate da clinici qualificati.
29 Nov 2017 | Ultima versione
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