When our hips and glutes are weak or imbalanced, it throws off our whole system, causing problems all the way down the chain. Weak hips and glutes can cause pain in butt, hips, knees, calves, shins and even our ankles!
To make them happy and strong, we need to pay them some attention. Luckily it doesn’t take hours to do this. By adding some specific exercises to strengthen these areas we can avoid lots of pain down the road. Today, we have a few exercises that target this area plus our April core work. Then of course we can’t have a hip strength day with hanging out with Modern Moms! 🙂
Get up early and get it doe Crew. Then enjoy the rest of your day guilt free!
Day 3 exercises:
- Crunches (on floor or on stability ball) – 3 x 10
- Sally Leg Raises – 1 round – follow along with me again (video is below). I know this isn’t easy but I promise it will get easier. Push through it…it’s only 3 minutes!
- Donkey Kick + Fire Hydrant – 2 x 10 (2 moves in one!)
- Glute Bridge – Hold for 2 minutes. If you need a break that’s ok, take a quick one then go right back into your bridge.
- Plank :60
- Wall Sit :60
Bonus: Modern Moms/Dads Hip Strength – always a favorite and only 4 minutes per leg.
Speed Work: 30 Minute Interval Run – This week’s speed work is a short but fun workout. Click here for Monday’s post and scroll down for the workout.
Sally Leg Raises – 1 round
Donkey Kick + Fire Hydrant – I like to put these two exercises together and do them as one, going right from a donkey kick to a fire hydrant. This video shows you how to do them separately and you can do it that way as well. Your choice.
Plank – If you are new to planks, please watch this video to see how to do it correctly. We do a :60 plank each day. If you can’t hold the plank for :60 hold it for as long as you can, take a short break then go right back into it. It will get easier as you do this every day.
Wall Sit – Wall sits are awesome. They help us build strength in our entire thigh area, our quads, our inner thighs, back of the legs, hamstrings, and our glutes! I do them after every run. It’s tough when our legs are tired but you can do it. Whenever you decide to get it done…hold it for at least :60. Like Christina says, “DO NOT QUIT!”
This looks like a lot but it won’t take long. Don’t rest between sets. Push through it and you will be done in less than 20 minutes. Probably more like 15 minutes.
Don’t push this off and deal with sad hips and weak glutes and abs. Make those hips HAPPY and those glutes and abs STRONG!