Day 99: Booty moves... Oh yeah!

Happy Monday! I’m feeling more organized after a quiet weekend at home. Thank goodness!

First off, a reminder about my current giveaway for the “In Search of the Perfect Human Diet” DVD. Don’t delay, enter today! Click here for the original post with contest rules. 

I’d like to introduce the next few days of blog posts, which are going to be all about the booty. The derriere. The tush. The glutes. The boom-boom. The butt. The rear. The back… Which baby’s got. (Need I go on?)

First: Take a moment to watch the following video by biomechanical scientist Katy Bowman. It’s about 5 minutes long (you have the time! You really do!) and full of great information about the key to healthy, balanced pelvic floor strengthening.

As you know, I am all about the kegels. However, one thing I hope to impart with my fitness classes and my book is that:

1) The “core” is more than just the abs (it also includes the pelvic floor, the deep back muscles and diaphragm and is augmented by the hip and gluteal muscles), and that

2) Kegels are just part of the story when it comes to pelvic floor and core strengthening. Additionally,

3) Kegels can be overdone! As stated in the video above, when the pelvic floor muscles become overly tight (from neglecting the relaxation phase of the kegel exercise or from doing kegels all day long in an effort to get “stronger”), problems can arise. You must counter pelvic floor strenghtening with gluteal strengthening, which is often neglected in our sedentary culture. Sitting is NOT a booty strengthener. And sadly, sitting is what most of us do all day long.

So let’s get moving! Here’s my challenge: Every day over the next 4-5 days, I want you to complete 5 kegels followed by the booty move described in my daily posts. Each post this week will describe a different booty move.

Got it? Five kegels — just five! You can do that! Followed by the booty exercise described in my daily post.

If you don’t know how to do a kegel, click here for a post that describes the humble kegel exercise.

Let’s kick it off with an old video from the vault. It’s challenging, but heck — you’re motivated now, so let’s start with a bang! The rest of the week I’ll post single exercises. Today, we do my “8-minute booty blaster.”

Do your five kegels now, and then follow along with the video below: