You've probably seen plenty of fitness personalities showing off these two ankleweight moves. However, many of them fail to stress the importance of core bracing, posture, and positioning when you perform the exercise. Take a close look at my demonstrations below to make sure that you are getting the most out of these glute and core strengthening gems. If adding weight is too challenging, then use bodyweight only until you master the moves. Your glutes and core will thank you.
When in a quadruped (all fours) position, it’s important to work on lumbopelvic control and core stability.
Keep the spine neutral and core braced so your hips stay aligned. Nothing should move other than your leg. No tail wagging allowed.
Avoid arching the back or swaying the hips side to side.
With any exercise, if it’s easy you’re likely doing it wrong. Control is key. Posture and positioning is key. Your core should be taxed from working just as hard as your glutes....
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