I know we have every intention of implementing a solid health & fitness routine when new seasons begin. I for one find September to be more of a reset then January. Summer is coming to an end and it’s time for me to take back control of my schedule, fitness routine and nutrition. Let me help you. If you’re going to head back to the gym below are my top 4 exercises that will create a balanced body, alleviate any aches and pains you may have in your lower back and hips. I would recommend doing these alone 3/week or as a primer warm-up before you head into your workout, class or cardio. Questions? I’m here!
BRIDGES The objective is to active your glute max without hyperextending your lower back. Bring your hips up, squeeze your glutes (butt). Lower and push your lower back into the mat.
CLAM SHELLS The objective is to activate your Gluteus medius in order to ensure they are firing & working alongside your Gluteus maximus & Gluteus minimus. Keep heels inline with your tailbone and keep them together as you open and close your knees.
DEADBUG The objective is to activate your TA, the deepest layer of your core. Keep your lower back grounded throughout the entire movement. Drop opposite arm to leg & hold for 2 seconds. Return back to centre & switch.
SIDE PLANK Objective is to activate your spinal stabilizing muscle quadratus lumborum (the side of your waistline, which often gets ignored). Above shows level 1 & level 2. Use a mirror to ensure alignment with your shoulder to elbow & shoulders to hips.
Don’t have the motivation or the time to figure it all about and get back on the fitness wagon alone? That’s my specialty! Let me take that off your to-do list and schedule weekly sessions with me so we can create a stronger and pain free body! I integrate yoga, pilate, strength training and simple breathwork techniques to create a well balanced body & nervous system!
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