Exercises for Strengthening the Gluteal (Buttocks) Muscles

• Core Strengthening Programme Introduction
• Stage 1: Contracting Deep Muscles
• Stage 2: Increasing Deep Muscle Endurance
• Stage 3: Arm & Leg Movements
• Stage 4: Core Strengthening Exercises
  • Trunk Circuit Exercises
  • Arm Circuit Exercises
  • Leg Circuit Exercises
  • Back Circuit Exercises
  • Gluteal Circuit Exercises

Trunk and Pelvis Exercise

Lay on your side on an exercise mat. Keep your body and legs straight. Push up on your forearm. Hold for 6 seconds. Roll over and work the other side.

Back Extensor Exercise

Slowly lift you head and shoulders up off the floor. Hold for 6 seconds.

Back Extensor and Gluteal Exercise

Keep your knee straight and slowly lift your leg up. Hold for 6 seconds then relax. Repeat with the opposite leg.

Back Extensor and Gluteal Exercise

Slowly lift your opposite arm and leg. Hold for 6 seconds. Repeat on the other side.

Arm, Trunk and Abductor Exercise

Keep your legs and trunk straight. Push up on your forearm and hold. Steady yourself and raise your top leg up and hold for 4 seconds.

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Back Circuit Exercises

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Recommended Products for Core Strengthing

Swiss & Gym Balls

 

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PhysioRoom.com Swiss Ball (75cm)

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Core Stability Kit

 

Home Physio Treat your own Back Pain DVD

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Chattanooga Stabilizer Pressure Biofeedback

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Provides a visual indication of whether you are working the correct postural muscles, in the right manner, when performing...

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Resistance Bands

Exercise Band Pack

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Superb value, 8 x 1m length resistance bands in all 4 varying strengths, for use during rehab exercises for the shoulder, ankle,...

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Ci-8 Exercise Tube

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Figure of 8 exercise tube with handles, ideal for early rehab and training exercises. Lightweight and portable, Ci-8 Tubes are...

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Mueller Shape Aerobics Cords

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Light and medium resistance cords with rotator handles with foam grips for rehab and training exercises. For specific...

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Home Exercise Mats

 

 

Sirex Monica Mat

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A durable and comfortable non-slip, red mat for Yoga, Pilates and multi-purpose exercise. Features a unique fold away design for...

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Sirex Souplesse Mat (extra long & thick)

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A premium quality, durable and comfortable non-slip, blue mat for Yoga, Pilates and multi-purpose exercise. These top of the...

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