Real Fit Mini Challenge
๐ฅ๐ข WEEKLY CHALLENGE TIME! ๐ฅ๐ข
๐ 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 youโre standing!).
๐ฆต๐ 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 โฆ and our glutes can become stretched and weak.
๐ถโโ๏ธ๐ While that definitely can have an impact on how your butt looks, even more importantly it can cause aches and pains ... and also injuries!
โก This weekโs challenge is all about turning that around! Itโs about โfiring upโ our glutes!
๐งโโ๏ธ Step 1: Stretch the hip flexors.
๐ 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.
๐ Once youโre 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.
๐๏ธโโ๏ธโจ Step 2: Fire up those glutes with a โglute bridgeโ exercise!
๐ 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.
๐ 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 doesnโt arch.
๐ 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.
๐ฅ๐คจ Are you up for waking up those glutes!? If you sit a lot, I guarantee youโll notice a difference!
Let me know if youโre up for the challenge in a comment below! โคต๏ธโคต๏ธโคต๏ธ