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Real Fit Mini Challenge


๐Ÿ›‹ If you spend a lot of time working at a desk or sitting down, chances are you have a muscle group that likes to sit down on the job (even when youโ€™re standing!).

๐Ÿฆต๐Ÿ™ˆ A lot of us have weak glutes because of our lifestyles. Because we sit a lot, the muscles in the front of our bodies (especially our hip flexors) can become tight โ€ฆ and our glutes can become stretched and weak.

๐Ÿšถโ€โ™€๏ธ๐Ÿ™ˆ While that definitely can have an impact on how your butt looks, even more importantly it can cause aches and pains ... and also injuries!

โšก This weekโ€™s challenge is all about turning that around! Itโ€™s about โ€œfiring upโ€ our glutes!

๐Ÿง˜โ€โ™‚๏ธ Step 1: Stretch the hip flexors.

๐Ÿ‘‰ Foam rollers work great for this if you have one. To do this, lie on the floor with the front of your hips on the roller, moving slowly and gently across it to work out any knots/tightness in your hip flexors.

๐Ÿ‘‰ Once youโ€™re done with the roller, move into a deep lunge position to stretch out your hips even more. To make the stretch more intense, curl your hips under and squeeze your glute muscle. Hold each side for 30-40 seconds, and repeat twice on each side.

๐Ÿ‹๏ธโ€โ™€๏ธโœจ Step 2: Fire up those glutes with a โ€œglute bridgeโ€ exercise!

๐Ÿ‘‰ Lie on your back on the floor with your knees bent and feet flat on the floor, upper body relaxed. Your feet should be hip-width apart. Contract your abs so your low back is against the floor. Hold your core in this position throughout the exercise.

๐Ÿ‘‰ Exhale and push through your heels, pressing your hips toward the sky by contracting your butt muscles. Keep those core muscles tight so your back doesnโ€™t arch.

๐Ÿ‘‰ Inhale and slowly lower back down to the floor. Repeat 2-3 cycles of 12-15 reps. You can do this daily, or every other day this week to get those glute muscles working again.

๐Ÿ”ฅ๐Ÿคจ Are you up for waking up those glutes!? If you sit a lot, I guarantee youโ€™ll notice a difference!

Let me know if youโ€™re up for the challenge in a comment below! โคต๏ธโคต๏ธโคต๏ธ

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