Updated: Apr 28, 2020
Did you know that your glutes are part of your core muscles? The pelvis acts as a “bridge” joining the upper and lower body in terms of structure and function. The position of the muscles will determine the alignment of the rest of the body, which affects the efficiency of movement patterns. Misalignment can result in tightness, weakness, pain and injury. Balanced and well-uniformed muscle groups on the pelvic complex are critical for ideal posture. Along with many other muscle groups that couple together, the gluteal muscles and inner thighs form part of the loose term “core”.
Here are three exercises that assist in strengthening the gluteals as well as an explained inner thigh exercise to balance the muscles. "Side Kick Kneeling" focuses is on abdominal and shoulder stabilisation while benefiting from hip flexor/extensor control and stretch and hip abductor strength. (Video 1)
"Side Kick" focuses on your abdominals and back extensors, and the objectives are trunk stabilisation, hip dissociation and hip flexor/extensor control and stretch. (Video 2)
"The Side-Lying Gluteal Series" is the most delicious gluteus medius workout with an added objective of hip abductor stretch, and pelvic lumbar stabilisation. (Video 3)
To strengthen your inner thighs: Lie supine (on your back) with your knees bent and feet flat on the floor. Take a magic circle/pillow and place it in between your knees and squeeze into it. By adding pelvic floor, and breathe, you'll gain additional stabilisation. Do 5-10 repetitions of each exercise, and make sure to use both legs equally. Most importantly, remember stability before mobility!