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If You Sit All Day, Our San Jose Personal Fitness Trainers Want You to Read This

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If You Sit All Day, Our San Jose Personal Fitness Trainers Want You to Read This

When you think about “core strength” … our San Jose personal fitness trainers want to know, what do you think of? Six-pack abs? A flat tummy? A tiny waist? 


Think again! 


This month our San Jose personal fitness trainers will diving into all things CORE here on our blog — and we think you’ll be wildly surprised at just


how much your core strength affects your overall health…


Not just the way you look. 


To kick us off, our San Jose personal fitness trainers have got some quick info (and exercises!) about an important muscle group you might not think about when it comes to your core…


Your glutes and hips.


(It’s true! They are actually considered to be a part of your “core”.)


And if you’re like most people who sit for LONG periods of time each day…


Your glutes and hips might feel a little tight, weak, and achy — or maybe you’ve even experienced an injury in that area.


Sitting all day can lead to your glutes “forgetting” how to activate — our San Jose personal fitness trainers also call this “glute amnesia.” 


When this happens, other muscles step in to take over the work your glutes are supposed to do.


4 Signs Your Glutes are Weak:

  • Knee, back, and/or hip pain

  • Tight hips and/or low back

  • Poor posture

  • Walking up stairs or jumping seems harder than it used to be


Any of these sound familiar? 

Now for your exercises…


3 Exercises For Stronger Glutes:


Glute Bridges

  • Lie on your back on the floor with your knees bent and feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Contract your abs to flatten your low back into the floor and try to maintain this muscle contraction throughout the exercise.

  • Exhale and press your hips up off the floor, toward the ceiling, contracting your glutes and pressing your heels into the floor. Keep your abs tight so you don’t arch your back.

  • Inhale and lower back toward the floor. Repeat for 10-20 reps.



  • Lie on your side with knees bent at a 45° angle. Your legs and hips should be stacked – they have a tendency to roll back or forward during this exercise.

  • Rest your head on your lower arm, and use your top arm to hold your body steady. Brace your abs, and with feet still touching, lift your top knee as high as you can without moving your hips. Your bottom leg should remain on the floor.

  • Pause at the top of the movement, and then lower your leg back down. Repeat for 10-20 reps and then repeat on the other side. To make this more challenging, add a “booty” resistance band above your knees.

Donkey Kicks

  • Get on your hands and knees on an exercise mat, your hands directly below your shoulders and knees beneath your hips. Brace your core so that your body forms a perfect tabletop position.

  • Keeping your core strong, raise your right leg up behind you, squeezing your glute at full extension. The rest of your body should remain stable. Return to the starting position and repeat for 10-15 reps, then reset and perform the exercise on the other side.


Add those exercises to your routine 2-3 times a week to help strengthen those glutes!


The sooner you get started, the sooner you’ll start feeling (and seeing) results.


Make it a great day,

The Method3 Fitness Team


If you’re ready to get serious about strengthening your core (and your entire body), our San Jose personal fitness trainers are here to help people just like you find the sustainable, most effective route to their goals.  Fill out the "Request More Information Now" box above to receive your free consultation with our caring San Jose personal fitness trainers OR call us 408-371-1212 to connect.  We're looking forward to talking with you!


Method3 Fitness is conveniently located in San Jose.  Our team of personal fitness trainers serve clients in Los Gatos, Campbell, Willow Glen and other surrounding Bay Area cities.  


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The Method3 Fitness blog is updated weekly by our San Jose personal fitness trainers. All content is designed to improve the way you move, eat, and think so you can achieve your goals and live stronger for today. Check back here each week and LIKE our Fan Page, to stay up to date on the latest tips, strategies and methods to get active, gain energy and get healthy again!


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