Exercise #4 Hip Extensions
Also a great calorie burner, this exercise targets the butt and hamstrings. Not only will they lift and tone your butt, they’ll also help you perform the first 3 exercises much better. The problem is, the average desk-chained individual sits so frequently that the muscles in their butt literally shut off. Over time, injuries occur in the low back, knees and even the ankles to name a few.
Instead of using two legs, perform the exercise with one or even add weight to your waist.
Another effective progression is to hold the squeeze for a set amount of time (ideally 30 secs+).
Counter Stretch: Pigeon Pose
Pair this exercise up with a pigeon pose to loosen up the backside of your hip and promote more blood flow to the area worked. Got back pain? Inactive/tight glutes usually contribute to the stiff back that you’ve been experiencing.
Written by Jay Agustin, edited by lifefitwork