Flat Butt?  Achy Hips?

Add this sequence into your current routine

check the training notes below each video!

Spiky Ball Glute Release

Before you workout (and even after)….release the muscles in your glutes with a Spiky Ball.

 It releases any tension.  Which is beneficial for your hips, pelvis and lower back.

 AND it wakes your glutes up….ready for action!

What You Need:

  • A Spiky Ball…try and get one with the slightly wider spikes.  As it’s much more comfortable to work with.

Glute & Hip Strengthening With Tubing

Do before each workout.

What You Need:

  • 1.1 – 1.2 metre (45inches) length of Resistance Tubing

I use the Theraband brand.  The tubing comes in different colours.  Each colour indicates the strength of the band.  Red is ‘medium’.  Which I find a good ‘resistance level’ to use.  You don’t want the band too strong to begin with.  You can always make the exercise harder by stepping further away from whatever you have the tubing tied to.

Different brands might have a different colour for each resistance level.  So just check first.

You can buy on Amazon.  But it usually comes in a bulk length.

Any good Pilates or Physiotherapist studio will sell Rehab Tubing by the metre.

You can do lots of cool exercises AND rehab exercises with tubing.  It’s worth adding to your training tool kit!

FitBall Glute Single Leg Squat

Do 3 x per week.

What You Need:

  • A wall for support
  • Fitball….OR you can use a Pilates ball.  It’s a little bit trickier with a Pilates ball…but doable.  Just make sure it has plenty of air in it.