Build a Better Booty and Backside
It’s almost the New Year! Time to get up off that chair and get your booty moving again. No more excuses – it’s time to build a better booty!
You can feel the difference with just one quick move. Your New Year’s resolution to exercise more does not have to include extreme, super-quick jumpy moves or flailing body parts. The key to effective exercise is awareness. In order to cultivate awareness, one has to start to move and feel at the same time.
Are you an active person who loves to play? This is a great move to help improve activities like cross-country skiing, snowshoeing and many other activities that require real lower-body stability and strength. This move is both challenging and mindfully controlled; speed will not win here.
Brush up on your pelvic floor and deep-core awareness (pelvic-core). This zone is the key to all exercise and all movement.
To give you a very short tutorial: While working on a deep pelvic floor contraction and deep transversus (our deepest torso/core muscle), imagine you have to go to the bathroom and you’re holding it in. At the same time, coughing. Feel your entire core contract as you stay contracted in the pelvic floor.
Build a Better Booty and Backside
Clamp a mini exercise ball or weighted ball tightly between the calf hamstring on one side.
Keeping a neutral pelvis (front hip bones are parallel with the wall you are facing), slowly hinge into yourself.
Bend the knees slightly to sink down into a Chair Pose on one foot. Use a hand against a wall to keep your balance, if needed. Align the knees to meet, and face the hips and torso to square yourself forward. Try using your hands at the top of your pelvis to see if you are level or not.
Inhale in Chair Pose and as you exhale, contract your pelvic-core, raise the ball leg forward while lifting the opposite arm up. Be mindful when you lift the leg forward to go only as high as you can without collapsing your torso or tucking your tailbone forward.
As you exhale, work to feel the base leg’s gluteus maximus contract as well. It’s important that the pelvic floor contract first and then the glutes, or all you are doing is death-squeezing the gluteus maximus.
Focus on lifting directly upward through the crown of the head. With a lack of gluteus stability and pelvic floor and inner core support, you will notice that you want to lean back.
Inhale and return back to a one-legged Chair Pose, working to bring the legs parallel with each other and work to keep the floating foot flexed.
Continue to move mindfully and slowly. There is no need to speed through this movement. When you do, the core muscles can easily be overlooked.
Try using a mini ball to start: focus on stability first and then increase to a weighted ball of 2 to 8 pounds.
Repeat this series up to 10 times on each side and then go back to the weaker side and revisit it for another possible 10 rounds. Working a 2-to-1 ratio allows the weaker tissues and side to catch up to the more dominant side. You can find more exercises to work these areas as a member of my Mindful Movement Online Studio – only $9.99/month.
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