Physically active people are are much less tired even after a long physically demanding day than those who SIT ON THEIR BUMS for more than 8 Hours a day!
Researches have shown that Sitting on chair / Car seat for most of the time of your day has a bad effect on your bodies as smoking cigarettes.
In order to get yourself moving the right way you need to train and tone the muscles at the back of your hip which are probably hibernating from past couple of hours / month / years or decades...
Generally for physical wellbeing and health Doctors advice to walk for 30mins which is a good to start for general population.
I advice foam rolling as the first thing to do as to mobilise your skin / fascia and muscles. It makes them supple and ready to take the LOAD of walking. Myofascial Rolling Video Link https://youtu.be/G_KEgKK-9bQ
This particular blog is about one simple yet very powerful exercise to activate your BUM CHEEKS.
Weakness or imbalances in these muscles can lead to misalignment while walking and can do bad to your knee / low back / shoulder.
Also overuse injuries are so common in runners, cyclist & swimmers due to prolonged and continuous use of their bodies so much that key muscles become weak and lazy. This can be a great part of your warmup after your myofascial rolling to perform better in day to day life or improve performance.
Exercise Name :- Prone Hip Abduction.
Exercise Description :-
Option 1 On Ground :- Multi fold a mat so that it's 1-2 inch thick. Lie down with your navel on the mat Place the hands slightly wide just to stabalize your upper body. Try to lift your legs up from the hip with knees bent at 90 degrees. Your thighs should not touch the ground in the entire set. Split your legs wide about a feet then bring them together while pressing your heel together in each repetition.
Option 2 On Bosu Balance Trainer :- Perform same exercise with navel in the center of BOSU BALANCE TRAINER.
ADDITIONAL BENEFITS on BOSU :- Integrate other CORE muscles. Gives more Range of Motion.
PLEASE NOTE :- Try not to curve and stress your lumbar spine while lifting the legs. Keep your spine in Neutral Position throughout the set. Perform all reps in a slow controlled manner.
Sets & Reps :- 1-2 sets 5-20reps, 3 times / week.
Video Link
Gagan Arora ( Celebrity Fitness Expert ) ACSM Certified Personal Trainer 🔸MASTER TRAINER REEBOK RUNNING SQUAD Founder 🔸Managing Director Kosmic Fitness with 20 years of experience in Fitness Industry.
Speciality :Personal Training, Marathon Training, Outdoor Boot Camps, Orthopaedic Rehab Training (Sports Injury Centre Safdarjung Hospital 3years exp.) ,Corporate Fitness Training, Animal Flow Instructor and Lifestyle Coach.
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