Women's Fitness

September2016 | womensfitness.co.uk 65

‘Being sedentary

switches our

glute muscles

off making it

harder for us to

engagethem

when we’re in

the gym’

KIT YOU’LL NEED:

• Resistan ce band • Kettlebell • 2 x dumbbells

GLUTE ACTIVATION CIRCUIT

SINGLE-LEGGLUTE BRIDGE

LYING SIDEKICK

THE CLAM

Technique
➤Lie on your back
with your feet flat
and your legs bent.
Raise one leg off
the ground pulling
your knee to your
ches t. This is your
start position.
➤Using the foot on
the floor drive
through your heel
to extend your hips
upward. Extend
your leg as far as
possible pause
and then return to
the startposition
to re peat.

Technique

➤Lying on your side

bend your bottom

leg and straighten

your top leg just

behind your hip and

shoulder line.

➤Kick your top leg up

as high as you can.

➤Return to the start

and repeat.

Technique

➤Lie on your side

with your legs

bent to 90

degr ees and

heels hi ps and

shoulders in line.

➤Keeping your

heels together

raise your top leg

as far open as it

goes. The aim

here is to push

the band as far

apart as possible

while keeping

your hips forward

and squeezing

your glute muscle

at the top.

➤Return to the

startand repeat.

when we’re in

SAFETYTIP

Keepyourspine

and neckstrong

and long

throughout

SAFETYTIP

Keepyourback

straight

throughout

SAFETYTIP

Becareful not to

strain your neck

whendoing this

move