This technique is a beautiful blend of core activation & stabilization while spotlighting & engaging those injury preventing & power perpetuating lateral stabilizers in your hip abductors…
If you’ve got that down (step 1: holding the bridge), then step your game up & maintain the above while simultaneously firing, working out & toning those “butt” muscles: your Gluteus Maximus & Medius. Repetition is key here to fortify (or create) that synergystic firing pattern from the brain to the glutes & the rest of the core; essential to walk, run, jump, lift, balance, MOVE.
The capacity to do so is especially pertinent after prolonged periods of inactivation due to uninterrupted sitting; which is the perfect recipe for weak & untoned, pancaked glutes, or “glute amnesia” as we refer to it in the video demo.
The following is a blend of two oft performed exercise techniques.
Step 1 is being able to simply execute a side plank to awaken, activate and engage the other non-AB 360 degrees of your true core. This will create a more stable state to perform our movement throughout the day.
More stability. More balance. More strength. Less chance of injury.
Step 2 is to add this variation of the old school “clam,” WHILE keeping the core engaged. Marrying the two will translate to enhanced movement patterns throughout your daily routine; whether that be during training or just general movement as you navigate the day to day activities.
If you expect that body to continue to perform without a hitch (ESPECIALLY as we age), pay it some well deserved attention and watch it pay dividends on a performance and enjoyment basis.
Get after it. You know how it goes…use it or lose it. DON’t LOSE IT!