Glutes Activation Program
SHOULDER BRIDGE LEVEL 1
Start Position:
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged.
Place a ball between your knees
Action:
INHALE to prepare. EXHALE, gently roll your lower back into mat, scoop your tailbone upwards and continue to peel your spine off the mat, bone by bone until you are resting on your shoulder blades. INHALE and hold the shoulder bridge position.
EXHALE, lower the shoulder bridge by lowering one bone at a time to the mat, beginning with the highest vertebrae of your bridge and finishing with your tailbone to return to neutral position.
Progress this in the shoulder bridge by dipping both hips and straighten up using the glut muscles
ONE LEG STRETCH
Starting position:
The rest position. Neutral lumbo-pelvic position. Flex the left hip and knee to approx. 90° with the theraband looped around the foot, with the band flat and the ankle flexed not pointed. Each end of the Theraband held in each hand with the elbows flexed to approx. 90°. Scapulae set. Back of the neck long.
Action:
INHALE to prepare. EXHALE, extend the left leg forwards and upwards on a diagonal line leading with the heel (leg positioned in full knee extension and hip extension to 45°)
INHALE, flex the left hip and knee to resume the starting position.
Tips:
Do not extend or flex the lumbar spine when doing the movement.
Keep the pelvis stable.
Keep the upper body relaxed.
CLAM LEVEL 1
Start Position:
Lie on your side with your shoulders and hips stacked. Underneath arm outstretched in alignment with the trunk. Ensure your back is in neutral and your centre is engaged. Hips bent to approx.45 degrees and knees bent to 90 degrees.
Action:
INHALE to prepare. EXHALE, lift the top knee upwards keeping the feet together.
INHALE, lower the top knee onto the bottom leg.
SIDE KICK
Starting position:
Side lying, head supported on small cushion on underside arm. Neutral spine. Centre gently engaged. Hips flexed in small ROM, knees flexed to approx. 90 degrees. Pilates Small Ball positioned behind the uppermost knee, held in place by the back of the hamstring and calf muscles. Top leg abducted to hip height. Ankles plantar flexed.
Upper side hand placed on the waist or mat for support.
Action:
INHALE to prepare. EXHALE flex the top hip forwards, maintaining a gentle squeeze on the Pilates Small Ball.
INHALE, extend the top hip backwards as far as control can be maintained, keeping a gentle squeeze on the Pilates Small Ball. Repeat 10 times and repeat on the opposite side.
Then try the modified clam, taking the knee out to the side in the side kick position.
SWIMMING LEVEL 1
Start Position:
lie on your stomach with a cushion under your tummy for support if required. Ensure centre is engaged, shoulder blades are drawn down and back and the back of your neck is long, forehead resting on the back of the hands.
Action:
INHALE to prepare. EXHALE, reach your left leg backwards and away from the floor allowing it to hover one inch off the mat. INHALE and lower this leg to the mat.
Repeat alternating legs.
SWIMMING LEGS IN 4-POINT KNEELING
Starting position:
Four point kneeling. Neutral spine position. Centre gently engaged. Pilates Small Ball positioned under the plantar surface of the right foot, is optional. Otherwise slide the toes along the floor.
Action:
INHALE to prepare. EXHALE, extend the right hip and knee to roll the ball away from the body as far as control allows.
INHALE, flex the right hip and knee to roll the ball back to the starting position.
Repeat 10 times using alternate legs.
Progress to lifting the leg.
