The fitness world always talks about the importance of a strong core and we totally advocate that. But over years of working with women of all levels and ages I’ve realised that glute (bum muscles!) and hips or more over weak glutes and hips are potentially causing massive problems in how effectively your body functions.
As you read the next few paragraphs and I mention hips that will also cover all aspects of the hips such as the gluteus maximus (main big bum muscles) and small abductor muscles (the are the muscles on the side of your bum)
Weak glutes and hips will inevitably lead to back pain. The glutes and hips are so crucial to how we move and function that our their simplest level they need to support us day to day.
Do you have lower back ache or pain? Then I guarantee a contributing factor will be weak under active glutes and hips putting undue stress on the back muscles. That can’t go on forever and eventually you will start getting symptoms such lower back pain, soreness, aching and or stiffness.
Without being too harsh and without exaggeration I’d say 95% of women if not more that I have seen for treatments or training and poor – too very poor glute and hip function!
Involved in running or sport? Then if you want to reduce your risk of injury and improve performance you will need super strong hips and core muscles. We would recommend performing this workout 2-3 times per week. You should be able to perform this on running / training days but not within in 2 days of race or match day.
Competing at high level? The this can be simple / low impact hip and core work that you can include in your weekly training programme. It won’t leave you sore of stiff. However, if you haven’t done Bulgarian Split Squats before start slowly with 1 set of 8 – 10 reps to be on the safe side
How can this FREE programme help?
This is what we would class as mainly an accessory workout. Ideally you would be a doing a a heavier / more intense hip workout during the week using barbells, dumbbells, kettlebells etc. However, this workout is fantastic as something to perform at home. If you are more advanced then use this as complimentary workout to your usual strength / resistance session that you perform at home.
How long does the workout take?
The entire workout can be performed at home in about 20 minutes!
Pre & Post Natal
If you are pregnant please consult your GP before commencing this programme. Likewise, please consult your GP before starting this programme post birth.
Ready to Start?!
Exercise 1: Bulgarian Split Squats
Teaching Points:
- Start with one leg on raised chair behind you.
- Step forward to a comfortable position but aim for knees and ankles being at right angles or as close to as you can.
- Drop your back knee down to the floor and imagine “pushing” your knee back towards the chair.
- Your front knee should stay in line with approximately your second toe.
- Bend your front knee as low as comfortable, your bum and front knee should at least be parallel but ideally your back knee should be almost touching the ground.
Beginners:
2 seconds down and 2 seconds up. 30 seconds rest between each set.
2 x 10 reps each leg
Intermediates:
2 seconds down and 2 seconds up. 15 seconds rest between each set.
3 x 12 reps each leg
Advanced:
2 seconds down, 2 seconds up, pause for 1 second at bottom before pushing up. 15 second rest between set.
3 x 15 reps each leg
Exercise 2: Hamstring & Glute Bridge
Teaching Points:
- Lie on your back
- Bend your knees so your feet are flat on the floor or on heels depending on your level
- Push your hips as high to the ceiling as you can to activate glutes and hamstrings
- During the double-leg exercise your lower back should be arched at your hips highest point
- On the single-leg exercise ensure your working hip (hip with foot on the floor) doesn’t drop out to the side or dropdown
- Control movement back down to the floor
- Primary muscles working – hamstrings (back of thighs), glutes (main muscles in your bum) and core muscles
Beginners:
Double Leg – Hold for 30 seconds x 2
Single Leg – Hold for 15 seconds each leg x 1
Intermediates:
2 x Single Leg Hold each leg 20 seconds. Rest for 20 seconds.
2 x Single Leg Reps 12 each leg. Rest for 20 seconds.
Advanced:
3 x Single Leg Reps 15 reps each leg. Rest for 20 seconds
Exercise 3: Static Squat Holds (wall sits)
Teaching Points:
- Decide if you are doing double leg or single leg holds
- Double leg holds start with your feet about shoulder width apart
- Single leg holds start with your feet together
- Sit against a wall as if you would sit in a chair
- Sink you bum down until your hips are parallel with your knees and hold the position
- Or lower down in to a partial squat and hold, start in a mangeable position
- Keep knee on planted leg approximately in line with your middle toe
- Do not allow the hip of your non-standing leg to “drop” down or rise up
- Primary muscles working – all leg and hips muscles
Beginners:
3 x Double Leg Holds. 15 – 30 seconds work and equivalent time to rest.
Intermediates:
3 x Single leg hold. 20 seconds each leg. 20 seconds rest.
Advanced:
3 x Single Leg hold. 45 seconds each leg. 20 seconds rest.
Exercise 4: 4 Point Holds
Teaching Points:
- Shoulders should be approximately in line with your wrist or wrist slightly outside shoulder width. Do NOT go wide with your hand position.
- Keep arms straight throughout
- The goal is retain the neutral position you began with
- Do not let your hips sag / drop down
- Do not let your bum rise above your shoulders.
- Squeeze bum cheeks together
- Primary muscles working – back, core, Gluteus Maximus
Beginners:
Both feet on floor
3 x 25 seconds hold. Rest for 20 seconds.
Intermediates:
1 foot off floor hold for 3 seconds. 3 seconds both feet on floor. 3 seconds with other foot off ground. 30 seconds. Rest for 20 seconds.
Advanced:
1 foot off floor hold for 3 seconds. 3 seconds both feet on floor. 3 seconds with other foot off ground. 60 seconds. Rest for 20 seconds.
Exercise 5: Cycle Ab Crunches
Teaching Points:
- Start with your knees bent and drawn into your waist so your feet are off the ground
- Hands lightly against the side of the head, or behind your head
- Keep space between your chin and chest as if you have a tennis ball between your chin and chest
- Crunch upwards until you feel a contraction on your abs, it doesn’t have to be huge movement, maintain neck position as above
- Crunch opposite elbow to opposite knee
- Movement can be continuous or with a slight pause after each crunch
- Primary muscles working – abdominals
Beginners:
3 x 10 reps. 20 seconds rest between sets
Intermediates:
3 x 20 reps. 15 seconds rest between sets
Advanced:
5 x 20 reps. 10 seconds rest between sets
Exercise 6: Leg Raises
Teaching Points:
- Start on your back, with legs straight on the floor
- Hands lightly against side of head or just behind your head
- Keep space between your chin and chest as if you have a tennis ball between your chin and chest
- Crunch upwards until you feel a contraction on your abs. Shoulders should be slightly off the ground and lower back will be slightly arched
- Raise one leg up to 90 degrees, control back down and repeat with other leg (see progressions below) in a scissor movement
- Primary muscles working – abdominals
Beginners:
3 x 16 (shoulders back can be flat on floor and each leg can be rested on the floor whilst the other is being raised). 25 seconds rest between each set.
Intermediates:
3 x 16 (upper back should be raised of the floor in crunch position. Both legs off the ground continuously throughout). Slow controlled movement. 25 seconds rest between each set.
Advanced:
3 x 24 (upper back should be raised of the floor in crunch position. Both legs off the ground continuously throughout). Slow controlled movement. 10 seconds rest between each set.