by Janice Dulak, Master Romana¹s Pilates Instructor/Trainer, author of
³Pilates for the Dressage Rider² www.pilatesfordressage.com<http://www.pilatesfordressage.com>
One of the hardest places to get strong is the back of the hips. I refer to
this place in our anatomy as the ³thuddock the top of the thigh and the
bottom of the buttock.² We are all pretty strong in the front of the hips
because we have to bend the hip joint (which is at the top of our thigh
bone) to draw our knee forward to take a step. But we don¹t often address
the ³thuddock² and therefore our rear ends tend to get loose in the back!
Here is an exercise that will help you firm up that bum!
Have fun, and keep me posted on my blog: http://janicedulak.posterous.com/
Remember, as with any exercise program, please be sure you check with your
doctor to be sure it is safe to do so.
Step 1: Stand in a door way with your right ³butt cheek² against the wall.
To do this, align your right foot with the door way. (Photo 1)
Step 2: Press your waistline (lower back) to the wall with the abs you
learned to use in February and March. You may need to walk your feet away
from the wall a bit to accomplish this. (Photo 2)
Step 3: Keeping your stomach in and lower back pressed to the wall, bend
your left knee and take your leg as far back as you can without letting your
lower back come off the wall. (Photo 3)
Step 4: hold it for a count of 10, release and repeat up to 5 times.
Repeat lifting the right leg.
Please note it is essential that you do not let your waistline/lower back
come away from the wall and that you keep your torso square. If you do, you
will be arching your back and your bum will not work! You may feel other
stretches, such as the front of the left hip this is bonus!
See you next month!
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Janice Dulak
Master Instructor Trainer, Romana¹s Pilates
Author of ³Pilates for the Dressage Rider²
www.pilatesfordressage.com
