Life
Work your b**ty this Christmas!
Karl from Vitruvian Health shares a short workout you can do at home to work your booty… in an exercise sense!
This workout is designed to build strength in your legs and glutes. It targets the hamstrings, quads and glutes so that you’ll feel the burn in your lower half. Specifically, this workout includes side clams which are key to engaging the glute mead – which is often the forgotten muscle when it comes to strength building in the legs.
In addition to strength, this workout will help to stabilise your hips. So if you are someone that experiences tight hips and/or lower back pain, this combination of exercises will help build up your structural balance which in turn will decrease tightness/pain you may feel on a day to day basis.
You can follow the workout with Karl on this video
Have fun!
A series
1. Body Weight Squats – 1 and 1/4 Pulse
a. Start standing, feet hip distance apart;
b. If you have a band, put it underneath your feet, or dumbbells in your hands;
c. Break from the knees and lower into a squat, hips go past your knees while heels stay flat on the floor;
d. When you reach your end range (bottom of the squat with feet still flat), lift up out of the squat just ¼, then pulse back down to the bottom of the squat and rise back up;
e. Drive knees out the whole time;
f. Repeat 10 times.
Repeat A series 3 times through, 60 secs rest in between.
B series
2. Single Leg Hip Extension on Couch
a. Sit on the floor next to your couch or a sturdy chair, knees bent, feet flat and hip distance apart;
b. Drive hips up to the sky, pushing through your heels;
c. At the top, draw right knee in towards your chest while pressing left foot into floor;
d. Lower butt to ground while keeping right knee into chest;
e. Light touch of the floor with your butt, then drive back up to the sky;
f. Repeat 10 times and then repeat on the other side.
3. Side Clams
a. Lie on the floor, straight bottom leg, bend top leg, foot on calf with knee on the floor;Small lift of the top knee from the floor while driving hips forwards;
b. Repeat 10 times and then repeat on the other side.
Repeat B series 3 times through, one after the other.
C series
4. Single Leg Body Weight Shrimp Squat
a. Feet together, right heel to butt balancing on 1 leg reach arms as far forward as you can;
b. Slowly start to bend the standing leg until the right knee touches the floor;
c. If you can’t reach the floor, bring the floor to you by placing a pillow directly underneath your knee;
d. Pull your belly in the whole time, shoulders back and down.
e. Repeat 10 times and then repeat on the opposite side.
5. Kettlebell (or banded) Deadlift
a. Feet hip distance apart standing over your kettlebell, kettlebell is in line with the heels;
b. Push hips back, only slight bend of the knees and take hold of the kettlebell;
c. Stand up straight, driving hips forward, then slowly push hips back, slight bend of knees keeping arms straight while you place the kettlebell back on the ground in line with your heels;
d. Focus on pulling belly in, shoulders back and down, arms straight;
e. Repeat 10 times.Repeat C series 3 times through, one after the other.
D series
6. Bulgarian Split Squat with 1 and 1/4 Pulse
a. Starting in a lunge, back foot on the couch, abs in;
b. Slowly lower back knee down to the ground while leaning slightly forward;
c. Take 1/4 pulse at the bottom, and drive back up;
d. Repeat 10 times, then on the opposite side.
7. Single Leg Hip Extension from the Floor
a. Lie on back, knees bend, heels close to the butt;
b. Right knee in towards chest, drive through the left heel and lift hips up to the sky;
c. Slow lower back down until butt touches the ground, then drive back up;
d. Repeat 10 times, then on the opposite side.
Repeat D series 3 times through, one after the other.
This article was provided by Vitruvian Health.