No more knee pain, hip pain or lower back pain …..

Try these exercises at home:

Exercise #1: Swimming

Preparation: Lie face down on an exercise mat, arms stretched out in front of you and legs long underneath you. Raise your head and look straight down. Lift the arms and legs in one motion, keeping them long and lengthened. Support your back by pulling up the abdominals.

Action: Lift the right arm and left leg higher and then briskly start paddling the arms and legs in a swimming motion. Your limbs will alternate as you control your torso. Keep the trunk of the body still and breathe fully and deeply as you go. Swim for a count of 20, then rest and repeat to build strength.

Want more? Perform 3 sets of swimming with a rest in between, but slow the tempo for each set. On each successive set, count to 20 more slowly forcing your arms and legs to work bigger and higher.

Exercise #2: Heel Squeezes

Preparation:Lay as you did in the swimming, face down on your exercise mat. Layer your hands one atop the other to create a cushion for your forehead. Bend both knees so your feet point up towards the ceiling. Let your knees be slightly apart, but draw the heels together.

Action:Squeeze the heels together and tuck your tail under, tightening the gluteal muscles. Hold for 3, then release your buttocks. Repeat 10 times and then rest.

Want more? Adding on from the step above. Squeeze the heels, tuck your tail under tightening the seat muscles, and then lift the knees and thighs off the mat. Hold for a count of 3 and then lower the thighs to the mat. Repeat 10 times and then rest.

Exercise #3: Shoulder Bridge

Preparation: Lie on your back face up on an exercise mat. Bend your knees and place your feet flat, parallel, and hip width apart. The arms are long by your sides and the abdominals are drawn inward and upward.

Action: Press your hips up, creating one long line from your shoulders to your knees. Hold for a count of 10. Lower your hips with control, then repeat twice more for a total of 3 sets.

Want more? You can vary this exercise and the intensity by making this simple change. Perform the first set as above. When your hips are up lower halfway down and back up repeating 10 times. Hold hips at top and pulse a little faster with smaller range of motion another 10 times.

Exercise #4: Stand Up Straight

Preparation: Our standing posture is key to how we use our buttocks. The wall series is the solution. Find a wall and stand tall against it from your heels to the back of your head.

Action: Hold your posture against the wall working the backs of your legs and the length of your spine as firmly into the wall as possible. Work to get the back of your skull into the wall as well. Add some abdominal work by drawing your waistline inward and upward. Hold for up to one minute.

Want more? The alignment you achieved standing at the wall is how you want to hold your body all day. As you move off of the wall, work to maintain that posture throughout your daily life. Repeat the wall exercise several times a day for added benefits.

Closing Thoughts

If hip, back, or knee pain are part of your daily struggles, working on your rump may be the magic pill you’ve been seeking. The cosmetic benefits alone are worth the effort and you may well reduce what ails you in the process. Use this routine daily to ward off the butt syndrome that may be contributing to a host of other bodily issues

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