Short on time? No gym membership? No problem!! For the entire month of June I'm providing you a workout every single day that adds up to a total of 100 reps for the #100RepsADaytoBStrong Fitness Challenge! Each workout will take less than 10-minutes. Most of them will take less than 5! You've got no excuses! So remember to check back here or on my social media profiles every day to complete your challenge ;-)
Here’s the tutorial for your Day 1 workout! And here are some tips on form:
Clamshells: bend your knees & hinge your hips slightly so that your body makes a zig-zag shape. Focus on keeping your hips stacked through the entire movement - don’t let your top hip roll back farther than your bottom hip when you lift your knee!! But open that knee as far as you can without your hips unstacking!
Glute Bridges: firmly press your feet down into the ground & squeeze your cheeks together like your life depends on it!! Just be mindful not to arch your lower back - keep your lower abs nice & tight to keep your pelvis in a neutral position.
LASTLY 👉🏼 remember to BREATHE!
This workout is great for *everyone*. Yes, everyone. [Listen up fellas!] These exercises should be staples for anyone who deals with issues such as:
✔️Low Back Pain/Tightness
✔️Tight IT bands
Glute Bridges work the big guy - your Gluteus Maximus. You should feel this right in the meaty part of your buns.
Clamshells work the top side of those sweet cheeks 😉 your Gluteus Medius. You should feel this exercise more toward the top of your booty, just behind your hips.
Pair these 2 exercises together a few times a week & you’ll build a butt that’s BIG. ROUND. And OUT THERE! #BabyGotBack [LOL]
Not only that! You can help to balance out your body & alleviate, [& possibly eliminate!], some of the aches & pains I listed above!! HOW SO?!?! Well, we spend way TOO MUCH time sitting - usually with poor posture --- back rounded over, shoulders & head collapsing forward. This can cause constant pulling & uncomfortable tension in our lower back that can ultimately travel to our hips, knees & all the way to our feet... On top of that, the average person’s daily activities neglect the posterior chain - back, butt & hamstrings - BIG TIME. So not only is our crap posture making us TIGHT, but our lack of activity is making us WEAK in our backside too.
⚠️ TIGHTNESS + WEAKNESS = IMBALANCED TENSION === PAIN/DISCOMFORT ⚠️
Plus, we sit on our backside constantly, so it’s often coping with lots of pressure that could inhibit circulation - boosting blood flow on a regular basis is important for that reason alone!!
Long story short: show your backside some action. It deserves love too ;-)