Booty Stretch Side lying rainbow arc to strengthen hips and buttocks – Mondays with Margot
Your buttock muscles are key players for core support and stability for your spine and hips. In other words, exercises for this area of the body are an important priority for overall health.
Steps
• Lie on your left side propped tall on your arm. Keep ribs lifted, so your spine is supported
• Reach both legs long and slide them slightly forward of your torso (30-45º)
• Stay tall on your arm, so your torso muscles support you as lift your leg
• Move your leg forward in space in a range you can control and then sweep it upward, back, and around in a circular arc. Imagine the movement like a rainbow
Reps
• 8-10 reps
• Repeat the sequence with your left leg
• If you feel strong, repeat the entire sequence
Sensations and modifications
• Focus on the outside-back hip of the moving leg. As you circle your leg, different layers of the buttock muscles engage
• Also feel for your midriff muscles as you move your leg. Your abdominal and back muscles are working to stabilize you throughout the movement
• If you feel tightening along the outside of your thigh, make the leg arc smaller or take a break. The sensation is ideally in the hip only
Join the Body Harmonics community—get free insights and inspiration
♥ Stream full-length workout videos: https://digital.bodyharmonics.com/
♥ Become a Pilates & Movement and join our newsletters https://www.bodyharmonics.com/
♥ INSTAGRAM: https://www.instagram.com/bodyharmonics/
♥ FACEBOOK: https://www.facebook.com/BodyHarmonicsPilates
DISCLAIMER: Not all exercise is suitable for everyone. Please view our disclaimer at http://bodyharmonics.com/youtube-terms
source
