2/14/16 

Booty Talk! The two strengthening exercises runners and walkers don’t want to skip.

Happy Valentine's Day! 

It’s cold here in Indianapolis! So cold that the runners group at the #Indymca at #CityWay had to cancel their run yesterday morning due to below 0 degrees temps with the wind chill! Therefore, we rescheduled their free injury checks for one of the next two weekends.  By the way, I didn’t get my weekly run in this week.

I did not skip my pelvic lift and leg lifts though! So often, runners and walkers only run and walk. But it is important to keep your whole body strong, especially your hips. 

These exercises focus on the gluteus medias and maximus, responsible for controlling your pelvis and core muscles. Strong hip muscles allow core muscles to work most efficiently and prevent break-down of other muscles and tissues when putting on mile after mile. 

Think, low back pain, knee pain, ankle and foot pain, etc. = weak gluteals and hips.

Hip Lifts

1-2 sets to Fatigue

• Stand on edge of step with Right leg floating off side
• Starting with hips level, lower right hip towards the floor. (do not bend Left knee)
• Then raise Right hip back to neutral (do not raise hip higher than neutral)
• Keep caps relaxed

Working Left Hip!

Prone Single straight leg raise

1-2 sets to Fatigue

• Press hip bones and pubic bone into the floor. Keep them there, as you squeeze the glute and lift leg just off the floor or bed. Flex foot as if you were standing on ground.

Click here to see pictures