Annual Glute Raise Challenge: Kathleen's Got Your Back(side)!
Kathleen's starting her annual Glute Raise Challenge a little early this year, because she's upping the ante and more the doubling the duration of the challenge...
100 Glute Raises per Day x 100 Days for a
GRAND TOTAL of 10,000 GLUTE RAISES!
Strengthens Lower-Back and Core Muscles
Improves Spinal Flexibility and Mobility
Alleviates Tightness in Hip-Flexors
Reduces Low Back, Hip, and Knee Pain
Prevents Injury and Improves Athletic Performance
Increases Metabolically Active Muscle Mass & Fat Loss
Shapes and Tones Your Booty!
Just grab a calendar and keep track of your daily raises. It only takes a few minutes to complete 100. In addition, the entire iGnite team will be including glute raises and other bridge exercise variations in our classes, so you can knock them out when you attend our workouts. And if you need a little encouragement and motivation on the days you can't make it to class, we'll be sharing glute raise variations and tips via our IG page and story. So be sure to follow along @igniteyourlife_ and @kathleensparker .
Finally, a few words from the master-mind BEHIND this challenge....
Why should you join me in the GLUTE RAISE CHALLENGE? The benefits are endless, but to name a few...
1. POSTURE: Weak glutes cause the abdomen to protrude and the pelvis to tilt forward. Weak glutes and tight hip flexors from sitting cause bad posture. Strong glutes change that! 2. PAIN REDUCTION AND INJURY PREVENTION: Strong glutes support the lower back. When the glutes are weak, muscles that are not designed for the job will take over. Over time, these “helper” muscles become overstressed, resulting in pain and compression in the lumbar spine, hips, and knees. Protect your HIPS, KNEES, AND ANKLES by strengthening your glutes with bridges! 3. IMPROVES ATHLETIC PERFORMANCE: Tennis anyone? Golf? Cycling? Skiing? The GLUTES generate an enormous amount of power. This power translates into every day life activities and makes you better, stronger, and faster in sports, and in everything! 4. FAT LOSS AND LOSS MAINTENANCE: Burn more calories than you consume and you will lose fat. MUSCLE IS METABOLICALLY ACTIVE, meaning that even when you are not exercising, your muscles will burn calories from stored fat. Given that the glutes and hamstrings are two of the largest muscle groups in the body, their contribution to fat loss is HUGE! 5. JOINT STABILITY & HEALTH: Strong glutes and proper quad-to-hamstring ratio will keep the knee happy and healthy. Strong glutes keep everything in proper alignment, because they work with your hips maintain neutral rotation. Weak glutes cause your knee to rotate when you walk, in a way that can make ligaments more susceptible to injury. 6. EASE OF MOVEMENT: Glutes are the reason we can walk and run, and generally do any other kind of movement. They are responsible for initiation and acceleration of movement and rotation, and stabilization of the hips. They help keep your back and core stabilized, and are responsible for propelling your legs and body when you move. 7. ALLEVIATE TIGHT HIPS: Glute Raises are stretch and improve tightness of hip flexors. 8. YOU LOOK DANG GOOD FROM BEHIND : ) Strong glutes make you look more youthful, great in a swimsuit, great in leggings, great in anything you put on—including your "birthday suit.” Whoop!!!
Cheers to nothing BUTT strong glutes!