Stronger Lower Body and Core

Strengthens and improves the activation of the butt muscles and coordination between the upper and lower body.

Exercises:

1. Side Plank Pose

   

   Start laying on your side, place one forearm and elbow in ground, straight beneath your shoulder. Lift up to straight body from head to parallel knees or toes. Tighten abs and glutes to hold up your body. Focus on lifting with obliques on side nearest ground.

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2. Repeated good mornings

   

   Stand on one leg, bend the lifted leg in the beginning, and once you get the hang of the exercise you can do it with straight leg. Place most of your body weight on the heel on standing leg. Bend in hip area and push back the butt at the same time, keep the hips straight (parallel to the floor) (avoid tipping the hip in any direction). Start with smaller movement, you're going to get deeper by practicing this exercise regularly. Bend forward and raise up again using the muscles in your back and butt. Keep the leg lifted off the floor and repeat again with the same side. Switch legs after so many repetitions that you think feels good, 3-5 reps per leg usually feel good. Good mornings standing on one leg, is a great exercise for back and hip stability.

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3. Wide Stance Squat

   

   Basic technique is same as in squats, place feet twice hip-width apart. Toes pointing slightly outward. Keep abs tight to support your back. Sit back as you do when sitting down on a chair. Lower until your thighs are parallel to the ground. Press your hips back up powerful from your heels.

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Stronger Lower Body and Core is 1 of 20 workout routines in Poworkout Mama. Available for iPhone and iPad.