IIB: Final Set
Clamshell
This one looks easy but watch out! the clamshell is a really great way to strengthen the lateral and upper glutes. Try placing your hand on your side butt as you do these to remind yourself to activate there instead of the hip flexors. The hip flexors like to take over for the side glutes. That’s not bad, it’s just not what we are targeting here.
Sets: One
Reps: 15-30
Ready for More Challenge?
Loop a resistance band just above your knees. A light one will do at first. You may need to reduce your reps as you adapt to the additional resistance.
Bolster Core
This can be done with a Swiss ball (exercise ball) as well. Most Yogis are more likely to have a bolster at home though so I have shown this option. The real power of this move is the big side bend that you do over the bolster or ball. Focus on controlling the descent into the side bend and coming up only to a neutral or slightly crunched position.
Sets: One
Reps: 15-30
Bolster Side Core
This can also be done with a Swiss ball (exercise ball) as well. Most Yogis are more likely to have a bolster at home though so I have shown this option. The real power of this move is the big side bend that you do over the bolster or ball. Focus on controlling the descent into the side bend and coming up only to a neutral or slightly crunched position.
Sets: One
Reps: 15-30