A quick and effective glute and core activation sequence to start your day with

By activating your glutes and core, you reduce your risk of injury and can even alleviate the back pain you may be suffering from because of sitting hunched over all day.

Glute and core activation exercises should be included in your warm up to get your glutes and core ready and activated for the bigger exercises you plan to do in your workout so that your lower back doesn’t try and take over.

They can also be included in your actual workout to make sure your glutes and core muscles continue to work.

Here is a 10 minute sequence you can do that activate not only your glutes, but your core as well.

Start on your hands and knees with your spine in neutral position.

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Go into Cat Pose. Hold for 3 seconds.

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Go into Cow Pose. Hold for 3 seconds.

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Alternate Cat and Cow pose 10 times and then return to neutral position again.

Lift opposing elbow and knee off the ground and bring them together. Hold for 3 seconds.

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Reach arm forward while pushing opposite leg back. Making yourself as tall as possible.

While you hold the extended pose for 3 seconds: pull your navel to your spine and squeeze your glute as hard as you can.

Repeat the tuck/extend sequence 10 times per side.

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While staying on your hand and knees, move the knees further away from your hands. From that position reach arm forward while pushing opposite leg back. Making yourself as tall as possible.

While you hold the extended pose for 3 seconds: pull your navel to your spine and squeeze your glute as hard as you can.

Hold pose for 3 seconds. Alternate sides. Repeat 10 times each side.

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Tuck one knee under your body. Opposite leg fully extended and flat on the floor. Arms extended in front of you with your hands resting on the floor.

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Using your glute, lift the extended leg off the floor. Hold for 3 seconds. Repeat 10 times before changing to other leg and repeat the set.

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Now you should be ready for your day.

Note: This is a basic but effective sequence. I will be posting more on the subject soon.

Happy training.

One Response to A quick and effective glute and core activation sequence to start your day with

  1. Shoneez warrington 29/07/2015 at 5:12 PM #

    What a great article I will be improving an already improved bum from your works outs.Thanks

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