Glutes and thighs

Most exercises for the glutes and thighs are depending on being able to stand with good balance or having a strong back that can control extension. Here is one exercise that can be done without any of the skills above.

Start from this position, then extend your hips up to this position:

After this you slowly return to the starting position. Repeat as many times as you can.

 

This exercise can be hard on your knees so if you have weak knees I would recommend not to start from sitting position. Start from the fully extended position and lower yourself just half the way down and return back up.

To make the most out of this exercise you should focus mentally on your glutes and thighs during the movements. That’s how you give these muscles an extra boost and you make sure you use the correct muscles. If you have poor balance you could hold on to something like chair.

Crawling around on the floor taking these pictures are great exercise in itself! Peace! 🙂

 

 

 

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Get strong – at home

I love to discover good exercises that I can to from home. My constant mission is also to find exercises to strengthen my thigh and glutes (butt/rumpa) that doesn’t hurt my back as I do them.

It is wise to do these exercises at the bottom of the stairs… You should also make sure that you don’t fall on something and hurt yourself;, sharp table edges etc. Make sure you have something to hold on to.

Place your foot on the step – step up – step back down.

How it’s done:

• Just take a step up. (Start with just one step to test your strength.)
• You can step down with the same foot or you can switch feet before you step down again.
• Try to move slowly and to control the movement.
• Think that you are the strongest person. Think about your thigh and glutes as you do the movement. They are the strongest muscles ever! (Sounds silly, but these mind games really help in doing the right movement.)
• Make sure you can control your knee. It is supposed to be right above your foot. Very important. That goes for both knees during the exercise.

Aim to keep your knee straight above the knee during the movement.

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