Is it difficult for you to find your gluteals? Try this great progression:
1. Heel squeeze prone with a fitness circle helps to open the front of the hips and teaches you to “wrap” the gluteals around the pelvis and sacrum instead of pushing the pubic bone too far forward. Keep your lower back in the same place as you squeeze. Imagine opening up the bowl of your pelvis (hip bones) rather than pushing the pubic bone too far forward.
2. Then, in a kneeling position, with the spine and pelvis straight (in neutral) hinge at the hips and then return to a straight line. Your goal is to try to center your ribs directly over the pelvis, and your pelvis directly over the middle of your knees using your gluteals, hamstrings and abdominals.
3. Finally, progress the exercise to a kneeling version of heel squeeze prone (the first exercise). You may add arm work using STOTT PILATES toning balls or hand weights for some upper body resistance. Open up the front of the pelvis so it remains neutral and keep the center of the pelvis over the center of the knees. Place a small ball between the knees or tuck the toes under to provide more support.
