If you missed our blog post last week, we chatted about what ‘Dead Butt Syndrome’ is and how you can be at risk for it. If you need to brush yourself up on what in the heck Dead Butt Syndrome is then please check out our blog post here. For those of you that are already up to speed and fear that you may be a victim of Dead Butt Syndrome, then have no fear we have some great exercises for you to start incorporating into your weekly routine to your dead butt alive and well.
Weighted Walking Lunges
- Grab a set of dumbells that will be challenging enough to feel the burn but not light enough to where it feels like you are performing this exercise without weight.
- Begin standing with your feet together about shoulder-width apart while keeping a long tall spine and keeping your abdominals engaged.
- Take a large step forward with your left foot, landing on your left heel, and lower your right knee down toward the ground.
- Allow both legs to bend so that each knee is bent to 90 degrees.
- Stop moving your body towards the ground when your right knee is just above the ground.
- Then immediately press into your left heel to push up and step forward with your right leg, bringing both feet together or bypass this step and reach your right leg all the way forward for the next lunge.
- That’s one rep.
- Continue moving forward with your walking lunges.
- Try three sets of 15 reps on each leg.
Glute Donkey Kicks
- Start on all fours, with your hands under your shoulders and your knees under your hips.
- Starting with one of your legs, keep your knee bent 90 degrees as you lift your leg into the air until your thigh is parallel to the ground with your left heel kicking toward the ceiling.
- Reverse the movement to return to start. That’s one rep.
- Make sure you keep your core braced the whole time.
- Try three sets of 25 reps on each side.
Bulgarian Split Squats
- Stand about two feet in front of a step or chair some something you can put your foot on that is about knee height and face away from it. You will actually stand farther away than you think you need to.
- Extend your right leg back and place the top of your foot on the step and your hands on your hips.
- Like the lowering down movement like the lunge above, bend your knees to lower your body down as far as you can, keeping your shoulders back and chest up.
- You will want to make sure that your front knee is not in front of your front foot.
- Pause, then press through your left heel to return to start. That’s one rep.
- Try three sets of 10 reps on each leg.