Sod Sitting, Get Moving! by Muir Gray

Author:Muir Gray
Language: eng
Format: epub
Publisher: Bloomsbury Publishing

30. Side lifts

To work your gluteal (bottom) muscles: still kneeling, place your hands on the floor under your shoulders. Bend and lift up your left knee, gently taking it out to the left side. Hold your knee up parallel to the floor. Now, pointing your toes, straighten your left leg out to the side, working the hip and thigh muscles. Keep your left knee up, and repeat bending and straightening your leg ten times. Repeat ten times with your right leg.

31. Bottom lift

To work your hips, thighs and bottom: lie back on the floor, arms at your sides, knees bent and shoulder-width apart. Clench your buttocks, pull in your tummy. Tilt your pelvis forwards and lift your bottom off the ground, transferring your weight on to your shoulders. Hold for five seconds. Relax down and repeat five times

Before continuing to exercise the abdominal muscles, here is a simple exercise which I consider to be very important especially for women, to strengthen the pelvic floor (the sling of internal muscles which support the bladder, womb and back passage).

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