Life is about balance and moderation, so a few chocolate eggs shared with your family can be calories well spent. However, with Easter eggs and fresh hot cross buns making their way into the shops earlier and earlier each year, it can sometimes be hard to resist temptation in the lead up to, and post, the Easter long weekend. If you have over-indulged a little this year, stop the egg-scuses and try these three glute-burning exercises from the comfort of your living room.
1. Glute Bridge/Glute Bridge March
A) Lie face up on the floor with your arms by your sides (it sounds great so far, right?) Bring your knees up so your feet are flat on the floor. Bring your hips up slowly, while squeezing the glutes, and keeping your core drawn in. Once your knees, hips and shoulders have formed a line at the top of the bridge, slowly bring the hips down to the floor. Aim for two sets of 10.
B) For an added challenge, once you reach the top try bringing your right knee up towards your chest, then back down. Without dropping the bridge, lift your left knee up, then down. Repeat for two sets of 10. Keep squeezing those buns!
Lie on your side with your arm cushioning your head (outstretched if you prefer). You might find a yoga mat or towel more comfortable to lie on. Bring your knees forward, keeping your heels in line with your torso. Place one foot on top of the other and keep your heels together. With the feet acting as a “hinge” , slowly bring the top knee up, then back down. It’s tempting to let the top hip roll back as the knee raises, but it’s important that your hips stay stacked and aren’t rolling forwards or backwards. This is a very subtle movement. If you find yourself rocking back, it might help to place your hand on your hip to ensure it stays steady. Aim for 10 on each side.
If you are keen for more, try holding both feet together in a stationary position slightly off the ground and repeat the exercise.
3. Regular or Jump Squat
The jump squat will work your glutes, as well as your hamstrings, quads and core. If you haven’t tried squats before or are unsure about the correct technique, omit the jump and use a chair underneath you. The way we naturally go to sit in a chair is the correct squat technique. (An office chair which can be lowered is a great option as you can still challenge yourself by getting nice and low!)
Start in a normal standing position, with your feet directly below your shoulders. Lower your hips backward and downward by bending the knees. Inhale as you lower into the squat. Once you reach as low as you feel comfortable, jump up with explosive power, then land softly on the balls of your feet – ready for the next one. Remember to breathe because these will really get your heart rate up! Think of those delicious hot cross buns as you feel your own buns burning….
All images via Pinterest.