This exercise targets your glutes
, core, latissimus forsi and deltoids and is a great way to tone your stomach, butt, and arms at the same time.
By leaning forward slightly, you will feel a deep groin, glute
, hamstring and low-back stretch.
Lastly, your hips should be square, meaning they are not tilted forward (gripping your hip flexors) or under (gripping your glutes
) and that they are even right to left.
11ADDUCTOR STRETCH GOOD balance between the adductor group and the hip abductors (glutes
) is key for pelvic, knee and ankle stability.
You use your glutes
and hamstrings not only to help you sit and rise from a seated position, but also to perform other key activities of daily living, such as climbing stairs, getting into and out of your car, kneeling, getting up off the ground, or lifting heavy objects.
The first step in strengthening and firming up your butt is to be aware of what your glutes
are supposed to do and when, Turner observes.
''It's just my glutes
are shutting off,'' Woods said, sounding more like a physical therapist than a 14-time major champion.
Press the foot that is on the floor down and lift your hips by squeezing your glutes
. Repeat 15 times per leg.
The fourth installment of our 2014 injury series takes a close look at what you can do to treat a strained glute
10 Minute Solution: Butt Lift provides creative approaches to a min-workout that focuses on the butt, includes a bonus abdominal workout, and is designed to target the glutes
, hamstrings and lower back.
(Make sure your knees are above your ankles to avoid knee strain.) Stand up straight and repeat, doing three sets of 10-15 reps to work thighs and glutes
The 41-year-old still has no strength in his hamstrings or glutes
after breaking his back in a paragliding accident in 2009 - a severe handicap when racing around eight laps of a circuit 25 per cent uphill.