The ‘sit to stand’ movement (as seen in the July edition) requires the glutes, hamstrings and quads all to activate to complete the action. The ‘Glute Raise’ removes the quads from the action and activates the lower back and core muscles differently.
1. On your back lie on a mat or carpeted floor, with you knees bent so the soles of your feet touch the floor.
2. First push your heels into the floor and clench your bottom muscles, before lifting your hips off the ground.
3. Continue to raise hips until creating a straight diagonal line with your body from shoulders to knees.
4. In a controlled action lower your hips back down to mat (but only just), before repeating action 10-20 times depending on ability.
5. Exhale as your raise your hips.
As always what has been suggested is general information and doesn’t take into account an individuals limitations or needs. Seek a medical opinion to see if this exercise is appropriate for you.
Positive Change Personal Training- encouraging you to be active beyond the short term.
