Ever heard of your Glutes?

Ever heard of your Glutes?

Well they are the big muscles in your bum that help to stabilise your lower back, your hips and they even reduce the stress placed through the knees.

The problem is nowadays we spend too much time sitting down and these incredibly important muscles begin to switch off and become weak, resulting in aches and pains in your lower back, hips, thighs and the tops of your knees… sound familiar?

So how do you “wake up” the glutes and improve their strength? Try some targeted exercises such as the clam shell.

1) Lie onto your side- Bend your knees and slightly flex your hips up towards you

2) Squeeze your glutes.

3) Keeping your heels together, raise your upper knee as high as you can without rocking your pelvis back. Make sure your bottom leg stays in contact with the floor the whole time.

4) Hold for 5 seconds and then relax.

5) Repeat 10-15 times.