Vídeo: Exercícios para fortalecer os glúteos

Lista de reprodução: Glute Strengthening Exercises

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Glute Strengthening Exercises

Lilly Sabri, MHPC

01:04

Glute Strengthening Exercises

Lilly Sabri, MHPC

01:20

Glute Strengthening - Clam Exercises

Lilly Sabri, MHPC

Glute stretches

Glúteo máximo para apoiar a região lombar

1. Get on all fours, with your hands directly under your shoulders and knees under hips.

2. Complete four cat/camel stretches - before finding neutral spine. Neutral spine is the point in the middle of cat and camel where your back is flat and you can balance an imaginary tray of drinks on your lower back.

3. Pull your core and stomach muscles in before shifting your body weight on to your left side and lifting your right leg up to 90° at the knee and hip, if able.

4. Com o pé direito flexionado, levante a perna em direção ao teto, liderando com o calcanhar direito. Levante e abaixe a perna alguns centímetros para completar o exercício de chute de burro.

5. Complete 20 repetições em cada perna, duas vezes ao dia.

Exercício de amêijoa

1. Lie on your side with your knees bent, and your ankles and knees touching.

2. Tente criar uma pequena folga na região da cintura, puxando os músculos do estômago para dentro e ativando os músculos do core.

3. While keeping your feet together, open your knees apart in a slow controlled movement before closing them together again. Complete 20 repetitions on each side, twice daily.

4. Be careful to avoid your hips rolling and falling out of correct form. Keep the hips facing forward by pretending you have a full glass resting on your upper hip.

5. To increase the difficulty of this exercise, raise your feet up on to an imaginary stool, keeping the knees on the floor, and repeat the clam exercise.