Upside down, inside out.
How do we solve the age-old dilemma of having to do something important, but boring? By thinking outside the box!
The beauty in movement is that we can flip the orientation of an exercise on its head and use gravity on a different plane in order to elicit a similar muscle activation. So if an exercise is getting a little stale for you, there are many different ways “in” to make things more fun! In this sense, we still accomplish something necessary, but in a more palatable way.
For example, clams are a great way to fire up the gluteus medius muscle, but I find them a bit dull. Instead, try this squat to standing hip abduction combo and say hello to your side bum! This is more dynamic than your standard side lying clam, but you still get the same muscle strengthening payoff, just in a different way. Plus, you can do these while watching Netflix… a win-win!
Ps. You can add a resistance band around the ankles to increase the intensity in hip abduction.
Start with your feet underneath your hips.
Bend your knees and reach your tailbone back as you come into a squat position. Imagine a tile sliding off your sacrum, with the sensation of your sit bones widening. Take a peek at your knees and make sure they are tracking over your second and third toe. Float your arms forward to act as counterbalance.
Press into your heels to fire up your glutes as you return to standing.
4. Once in standing position, transfer your weight to one leg and float the leg out to the side. Your arms can extend to the side for balance. You should feel your side bum turn on here!
5. Return your leg back to your starting position.
6. Repeat on the other side.
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