🔺Are your #GlutesAndAbs engaged when you do anything?! 🍑🏋🏼 This is an effective isometric exercise to get your brain connected with both your glutes and abdominals. Using a tight band or belt around the knees, hold this position for anywhere up to 3 minutes. Take controlled, slow, deep breaths to compress and brace the midsection while you drive your feet into the wall while slightly drive your knees out. You should feel a burn in the glutes and abs within a few seconds of holding this pose! This can be done daily!😁 . . Refer to our previous videos this week for a hip impingement test and a proper hip flexor stretch! Tomorrow we will be posting 2 videos about squatting. . . Steps 🔢 to follow for this exercise: 1️⃣Lie on your back with your feet on the wall, parallel with each other, and your knees at a 90 degree angle. 2️⃣Tuck your hips into posterior tilt, flattening the low back to the floor and engaging the glutes and abs. 3️⃣Slightly drive your heels into the wall and “rotate” your feet outward without actually letting your feet move. 4️⃣Drive your knees against the band or belt, but keep full contact with your feet on the wall, don’t let them roll to the outside. 5️⃣Roll the chest off of the floor slightly, keeping your shoulders back and down and your head retracted (like someone with bad breathe is 1 inch from your face… what would you do with your head? Pull it back!) 6️⃣Your arms can stay on the floor, or you can slightly lift them off of the ground, or put them straight out in front of you. You could even hold a weight in front of you, but make sure your shoulders stay back and down! 7️⃣Take controlled inhales through the nose and forcefully exhale through the mouth, tightening the core even more. 8️⃣Hold this position for anywhere from 15 seconds to 3 minutes. 9️⃣If the neck gets tired, remember to keep the chin tucked and the head pulled straight back (not looking up or down!) Break up the exercise into multiple sets if need be. 🔟Step 10, Profit. 💰🤔 -Written by Andrew Dettelbach . Repost @moveu_official #Education #Sport #Therapy #Fitness #Fitfam #fitspo #Backpain #lift #carlsbad #encinitas #oceanside #sandiego #getfit #squats #knowyourworth
