Glute Program #2: Prevent Back Pain with Core AND Glute Exercises

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Back Pain may be prevented by combining Core and Glute Exercises!!

We spoke on the last blog about MASTERING the ABDOMINAL BRACING

Now to advance the Glute Program Further

Glute Program #2: Key Tip of the day -- Hold the top (or bottom) of the position and Hold it for 5 seconds! simply count in your mind 5 "Mississippis"

The Pelvic Thrust: A ball or Towel can be placed at the 

Feet and as the picture shows, place the arms in front of you

and while the knees are in a bent position, simply raise

your pelvis forward and maintaining a straight
"Bridge" from the knees and shoulders. Hold the

Bridge for 5 seconds 

In this Exercise: you start off with the Bridge position. 

As with the previous exercise, you can have a ball or a roll 

a towel at your feet.  Simply thrust one of your knees forward 

as shown. Hold this position for about 5 seconds and

go to the starting position. NOTE: you can choose to do

one leg at a time or alternate right and left knee

Squatting Parallel without weights:

Simply start at a standing position and with

arms extended in front of you for balance,

Squat down keeping your back straight, 

chest out and your KNEES DO NOT

travel forward!!! Squat down

until your thighs are parallel to the floor.

To make this exercise easier, you can hold on 

to the back of chair as you squat down.

Key Tip: hold the bottom of the squat for 5 seconds 

before squatting upwards!!! This will enhance the burn

As with the previous program...Do 2 sets of each exercise for 15 - 20 reps.  You can progress to 3 sets of 20 - 25 reps!!

Please rest only 30 seconds between each set

AND BETWEEN each EXERCISE!!