Activate Your Butt, Hip, and Core. Get your muscles WORKING for you!

Two of my “go-to” exercise programs that I use to activate my butt, hips, and core. Doing these moves before workouts helps me feel fabulous and make the most of every moment.

activate your core

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Friends who take my exercise classes in San Francisco often tease me for my little “mat routines” that I do for a few minutes before teaching. They are right, before every class I take a few minutes to warm up my core, hips, and butt so they are ready to GO when I want to work hard during my workout. Some personal trainers refer to this as “activation exercises”, you want to “activate” or turn ON the muscles that will help you perform well and prevent injury before you move. Often too much sitting or repetitive movements (running, spinning, etc) can lead to tight or weak muscles that can cause improper movement patterns. I’ve learned that its important to counteract those imbalances with physical therapy exercise routines so that I can enjoy a lifetime of movement.

In this post you’ll find two of my “go-to” physical therapy based exercise programs that I use to keep my butt, hips, and core strong. I’ve found doing these moves before workouts helps me feel fabulous and make the most of every moment.   I’d recommend doing these exercises 2-3 times per week in addition to your well rounded strength, cardio, and flexibility workout routine. They can be used on their own as regular strength maintenance and are also perfect as a warm-up for workouts.  Combined with a clean, healthy diet and balanced lifestyle you can achieve the happy weight and performance you desire. The best part? These videos are FREE and available because I want to support you in living a healthy life free of injuries and full of amazing workouts. 

As always: please check with your doctor to make sure this video and recommendations are right for you. If you honor your body and are good to yourself, you’ll enjoy a lifetime of health.

10 Minute Hip and Butt Strength Video. 

So you want to ACTIVATE your hips and butt without any equipment? In this free 10 minute YouTube video, I’ll guide you through some of the all time best bodyweight exercises to tone strengthen, and activate your lower half the lower body. The result?? A more stable pelvis, less injuries, improved performance, and YOU feeling your very best in all the activities you love. Its a “do it as you view it” type of experience that will leave you feeling strong, satisfied, and ready to rock. In this video you will do the following physical therapy and pilates based movements:

  • leg lifts
  • clam shells
  • side planks
  • butt bridges
  • inner thigh lifts

This routine is a workout that will leave your butt feeling fired and fabulous! Perfect before a run, spin class, or even a night out dancing with friends 🙂

4 Minute “Series of 5” Ab Workout  

This workout is an intense sequence of classical pilates based exercises that you can do anytime, anywhere with no equipment—indoors or out. Sometimes referred to as the “Belly Burner,” these five Pilates mat exercises will challenge your abdominal endurance. Try it for yourself! In this challenging core workout routine, you’ll do the following exercises:

– single leg stretch
– double leg stretch
– single straight leg stretch
– double straight leg stretch
– criss cross

A few notes on form: Most people agree that these are some of the best ab exercises of all time. Yes, they are challenging. You can modify them by not taking your legs too low and/or keeping your head down. There are modifications for these exercises included in the detailed instructions in the video. In general, use your abdominal muscles to keep your upper body curl, to stabilize your pelvis, and to move the legs from your center. Do not take your legs any lower than you can control the movement from your abs and keep your back from coming off the mat. Your pelvis must stay stable.

This little routine only takes FOUR MINUTES and makes for the perfect “activation” series to warm your core up to ROCK your workouts.

There you go! Two of my all time favorite exercise routines to get my abs, butt, and hips working for me. These moves help keep me performing and feeling happy! Do you do “activation” exercises before your workouts? Leave your thoughts as a comment below.

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Till next time…. keep smiling

Caroline

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