Today’s Workout column: Hovering glute lift/pulse works rear end, core, hamstrings
Gravity works against our bodies with age, it seems, so we need to fine-tune our fitness periodically and really focus on a particular area: our glutes.
Our move today is a hovering glute lift/pulse. The focus is on the rear end but because of the hovering position, there will be toning in your core and hamstrings as well.
You need a flat surface and a mat for this movement.
Begin this exercise with your body positioned on the floor on your stomach. Tuck your arms underneath your upper body and position yourself on your forearms. Engage your midsection and, with your legs extended straight back behind your body, lift your body onto your toes.
Once you are elevated off the mat, focus on your balance, and rotate your hips to engage the midsection.
When you feel your body is steady and squared up, proceed to lift one leg off the floor. It does not have to be lifted high, just up and off the ground. Keeping the foot flexed, proceed to start a pulsing motion pushing through the heel of the foot.
Continue your pulsing motion for either a determined amount of time or a particular count. The focus should be on your glutes and with each pulse, you should feel the tightness intensify.
Once you reach your desired amount, release the lifted foot back to the floor, and proceed on the opposite side. Shoot for at least three sets on each side, alternating back and forth.
If at any time the positioning of your body becomes difficult or uncomfortable, simply prop your body onto the knee of your stabilizing leg. That will relieve pressure from the upper body or back.
This exercise is great on its own if you are looking for a quick toning movement. But it is also great added into any lower body exercise routine. We need to fight gravity in this area as much as possible!
Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at email@example.com.