physiocise Bottom Rebooter Routine

exercise refresher - bottom rebooter ^©

The physiocise Bottom Rebooter Routine ^©

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Lancelot Stretch^©

(so named because it looks like you are about to be knighted!)

This exercise allows you to release some of the spasm which builds up in the hip flexor muscles particularly if you have been doing a lot of sitting. This spasm also inhibits your ability to activate your bottom muscles, so releasing first allows you to get a much better glut activation. It is also very good for relieving back pain.

Get in the position as shown but initially keep you hands down with one hand on your right buttock the other on your pubic bone at the front. Gently activate your right buttock by tipping your pubic bone towards your nose. Increase the contraction of your bottom until it is relatively rock-like! Once you have this feeling lift your arms as shown. Hold for 5 slow breaths. Repeat on the opposite side

You’ll know you are doing it right if

• You feel a strong stretch down the front of your right thigh

You are cheating when

• Your stomach bulges
• Your weight moves into your front foot
• Your bottom stays floppy!

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Lunges ^©

This exercise is excellent for activating your buttocks and will help with walking and running.

Stand as shown with feet straight and about hip distance apart. Make sure the back knee if dropping directly to the floor. Keep chest lifted. Keep your weight evenly balanced between the two feet. Contract your RIGHT buttock (similar feeling to the Lancelot release) Keep the contraction in your buttock and drop down a little, then a little more, and slowly come up a little, then a little more.

You’ll know you are doing it right if

• Your buttock stays firm throughout (this will take practise)
• Your back knee does NOT straighten
• You find this very exhausting!

You are cheating if

• Your back knee is straightening
• Your back is swaying
• Your chest is dropping