فيديو: تمارين تقوية عضلات الأرداف

Playlist: Glute Strengthening Exercises

2 videos

تشغيل تلقائي للفيديوهات

Glute Strengthening Exercises

ليلي سابري، MHPC

01:04

Glute Strengthening Exercises

ليلي سابري، MHPC

01:20

Glute Strengthening - Clam Exercises

ليلي سابري، MHPC

Glute stretches

Glute max to support lower back

1. Get on all fours, with your hands directly under your shoulders and knees under hips.

2. Complete four cat/camel stretches - before finding neutral spine. Neutral spine is the point in the middle of cat and camel where your back is flat and you can balance an imaginary tray of drinks on your lower back.

3. Pull your core and stomach muscles in before shifting your body weight on to your left side and lifting your right leg up to 90° at the knee and hip, if able.

4. With your right foot flexed, pump the leg up towards the ceiling, leading with your right heel. Lift a few inches up and down with the leg to complete the donkey kick exercise.

5. Complete 20 repetitions on each leg, twice daily.

Clam exercise

1. Lie on your side with your knees bent, and your ankles and knees touching.

2. Try to create a small gap under your waist by drawing your stomach muscles in and activating the core muscles.

3. While keeping your feet together, open your knees apart in a slow controlled movement before closing them together again. Complete 20 repetitions on each side, twice daily.

4. Be careful to avoid your hips rolling and falling out of correct form. Keep the hips facing forward by pretending you have a full glass resting on your upper hip.

5. To increase the difficulty of this exercise, raise your feet up on to an imaginary stool, keeping the knees on the floor, and repeat the clam exercise.