If you have been around here a bit, you may have noticed that I am really big on the core, hip, and glute exercises. I sometimes have problems with actually feeling the exercises that I am doing, particularly when it comes to the glutes. I wrote more about my weak glutes here: Confessions of Weak-Glute Runner.
I always like to try different exercises to see what is the most effective. A few weeks ago I started incorporating a few new moves that I thought I would share today!
X- Band Walks
To do the X-band walk you step on a band and pull it up with your arms to form an X. Walk to the right, leading with right foot, followed by the left. Go to the right for about 10-15 steps and then reverse, going to the left. Try to do 2-3 sets.
This is similar to the X-band walk but I feel it in a slightly different place (although I couldn’t tell you which muscles I feel working:)).
Here are some basic directions, taken from The Sports Physio (click link to see other band exercises as well).
- Stand sideways on with the band around your ankles
- Pull your legs apart wide, keep your toes turned out slightly
- Squat down bending the knees, keeping your back straight and keeping your knees turned out slightly in the same alignment as your toes
- Side step by bringing one foot in half way keeping the leg alignment and not leaning over with your top half
- Do 10-15 side steps one way and then return in the other direction
- Think not a waddle but a glide…
Clams with Band
I had been doing clamshells for years, but adding a band made all the difference. I also feel it more if I keep my back in a straight line and think about using my glutes as much as possible. I do 30 on each side.
Bridges with Band
This is another exercise that I feel so much more using a band. I have been doing 3 sets of 10 hip lifts and 20 pulses of my knees outward.
Side Lying Leg Lifts with Band
Anything using a band to strengthen my outer hips seems to burn like crazy. I have been doing left lifts laying down on my side, with the band around my ankles. I have also done side steps with the band that I feel in the same place. 30 on each leg seems to do the trick.
Here are two great resources I came across for glute strengthening if you are looking for more info:
What is your favorite glute exercise?
Ever tried any of these moves before?