If you sit at a desk all day, your lower body is probably not in the best condition. Dead butt syndrome, or gluteal history, is a real problem – and if it does, your hip flexors are extremely tight.
This is a problem that Charlee Atkins, C.S.C.S., has attempted to solve first-hand. The SoulCycle Master Instructor spends a lot of time completing inpatient bicycle instruction and, like us all, when not active, takes his hips just as tight as someone who spends an 8-hour day in a bike has completed office chair.
To increase mobility, loosen stiff hips, and tone the glutes, Atkins takes a simple two-step walk before the workday. To perform the series, you will need mini bands for your legs and a mat to hang up.
"The additional resistance of the band makes the exercise an active or" resistive stretch "by keeping the muscles active throughout the movement," says Atkins. "It's a great mobility trick and a clever way to prepare your body for a heavy leg or cardio day."
If you do not have any bands at hand, look at them on Perform Better.
- Lie on your back and pull the strap around the arch of the foot.
- Lift your knees over your hips.
- Pull one leg out slowly, stretch the strap, and then return to the starting position.
- Repeat the movement on the other leg. Concentrate on the bent knee – you should feel an active stretch through your hip flexors.
- Wrap the ribbon around your thighs, just above your knees.
- Lie on your side with your legs bent.
- Open your knees and resist pulling the band, then slowly return to the starting position.
- Turning over to the other side to work from the other direction.
These exercises do not seem to be doing much at the beginning, but they resist the urge to exaggerate them. Do not just snare the biggest band around your legs to get started. "Try lighter resistance bands that really focus on the movement and are overly conscious of the shot muscles," Atkins advises.
Add leg extensions and clam shells to warm up before leg exercise, or try out the routine after a long day in your seat for 30 seconds to 1 minute on each side. Want to learn more from Atkins? Take a look at our series with their training tips: Try Her Move.