Core and Gluteal Exercises 101: Find It to Fix It!


WARNING: Please consult your physician before beginning any workout program. Please use common sense and do not do this if you believe it will hurt or is hurting you!

Most people have heard that you need to get your core into shape at one point in their lives. What the heck does that actually mean? By getting your core muscles (deep abdominal and back muscles) in shape you are introducing local stability which leads to global stability. This means you are giving your lower back and pelvis protection against injury with everyday motions. Sounds highly technical but activating and maintaining your core can be as simple as laying on your back. Ladies and gentlemen, here is your starting point to get those core and gluteal muscles in check.

  • Lay on your back with your knees bent to a 45-degree angle. Put your hands right above your hip bones. See the amazingly not good cartoon above. Yep, that is the extent of my artistic talent.
  • Put your lips together and blow out hard like you are blowing out birthday candles. You should feel the muscles underneath your hands tighten and your lower back will feel like it is touching the ground more. Additionally, you should feel your buttocks tighten. Congratulations, you have successfully activated your core muscles!
  • Repeat this process and hold feeling of a tightened stomach as best as you can.

Being able to feel what it should feel like is great but most of us don’t spend our lives laying on our back blowing out birthday candles. This is the part that is tricky because you need to hold this “core is on” feeling throughout your everyday movements without putting undo stress into your shoulders and other parts of your body.

Once you have mastered that the next step on the path is into the wonderful world of planks. Stay tuned folks!

Christopher Foust, DC, DACBSP

Chiropractic Physician


Synergy Chiropractic, LLC 790 Lafayette Rd Ste 1 Medina, OH 44256

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