Since exercise is a key part in ‘being well’ and overall health and wellness, I will be giving you a new exercise move each week. Try them all out and pick your favorites to add in right now. Then, periodically check back in to review all of them so you can keep mixing it up and keep your workout fresh and fun. I am also doing a segment on our local KC Live morning show on Wednesday mornings; tune in to get a 3 move, whole-body, routine to add in for the week. You can see last week’s segment at: http://www.youtube.com/watch?v=mUtG7JBREw4&feature=plcp
And now it’s time for some “tight buns”. I recommend doing 4-8 reps slow, followed by 15-30 fast (“double time”), 1-3 rounds. Do both sides 3-5 times throughout the week.
Start on the ground on all fours, with your hands under your shoulders and your knees under your hips. Keep your hands starfished out and light on the ground, weight evenly distributed. Working through the body, pull up out of the ground, elbows bent slightly, chest open, neck long and relaxed. Now pull your belly in towards to spine and feel your lower-back long and supported by your core muscles. Maintain this positioning throughout the entire exercise.To start the exercise, bring your right knee up to your chest, keeping your weight even between your hands and left knee. Next, kick your leg out behind you, feeling as though you are pushing something back with your heel. Keep your knee and toes pointed down toward the ground (this will target your hamstrings (back of the leg) and glutes (gluteus maximus – “buns”). Lift your leg as high as you can go before letting your lower back arch (you want your lower back to remain straight). With your leg straight, feel your glutes tight and your thighs strong; extend through the heel. Remember to support your position with your core, pulling your belly in toward your spine.
That is 1 rep. Repeat through the 4-8 slow, 15-30 fast, on both sides (1-3 rounds). Add these in to your workout routine and see your very own nice, tight buns emerge!