Gluteal Bridge Front Raise (Targets the deltoids and serratus muscles, which assist in posture and scapular movement.)
With hands at thigh level, hold a resistance band, weights or broomstick with your palms facing your thighs. Hands should be at shoulder width, with elbows fully extended. Keeping back straight and elbows locked out, raise both arms until they are even with shoulder level. Do not exceed shoulder level. Pause briefly, then return to the starting position in a controlled manner.
(Targets the lower back and gluteus muscles.)
Start by lying flat on your back, with knees bent and feet flat on the floor. Place hands straight out on the floor next to your buttocks, with palms flat on the floor. Engage abdominals and lift your buttocks, keeping your shoulder blades flat on the floor. Hold buttocks 3-6 inches off the ground, keeping your body in a straight line from your collarbone to your knee. Hold position for 6 seconds, then return to starting position in a controlled manner. Do not arch back and keep pelvis neutral.
Rocking Chair (Targets the abdominal muscles.)
Sit on the front half of a chair. Place feet flat on the floor and keep a straight back. With arms crossed on your chest, lean back until you feel your stomach muscles tighten. Hold that position for 6 seconds. Return to the starting position.
Plank (Targets muscles of the gluteus and transverse abdominals.)
Start in a modified pushup position on the floor. Place forearms flat on the floor, with elbows directly under your shoulders, at a 90-degree angle. Engage abdominals, keeping back in a straight line from your heels to your head. Slightly tilt pelvis posteriorly, tucking your buttocks in, and pulling the front of pelvis toward your nose. Hold this position and keep an engaged core for 30 to 60 seconds. Variations: Place knees on the ground and maintain a straight back from your knees to your head. You can perform this exercise standing against a wall in a modified pushup position, on toes, 12-18 inches from wall, with forearms flat against wall. Just like on the ground, place elbows directly under your shoulders, bent at a 90-degree angle. Engage core, keeping back flat from your heels to your head, with a slight posterior pelvic tilt.
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