GLUTES & CORE WARM UP

GLUTES & CORE WARM UP

In all seriousness of exercising and training, it's important to remember to have fun and get a little weird. These are warm up exercises are great because they can be done literally anywhere. They require little to no equipment and you even get to go upside down and see the world from a different perspective. Any bands can be used, but we recommend you choose a band with medium resistance, that is completed so you don't have to tie it. Your "glutes " will thank you for the warm welcome!

PHOTOS: Nikol Herec

Wrap the band around your shoulder and leg and move your leg up and down.Squeeze your butt when leg is in the straight position. Repeat 10 times on each side.

Wrap the band around your shoulder and leg and move your leg up and down.Squeeze your butt when leg is in the straight position. Repeat 10 times on each side.

Position 1: Push your leg backwards and slightly up and squeeze your butt (Gluteus Maximus) in the end position. Do 5 sec holds in this position to make the exersice harder. Position 2: Take your leg forward and bend the knee. Then move your leg back to position 1 immediately. 

Position 1: Push your leg backwards and slightly up and squeeze your butt (Gluteus Maximus) in the end position. Do 5 sec holds in this position to make the exersice harder.

Position 2: Take your leg forward and bend the knee. Then move your leg back to position 1 immediately. 

Plank to single leg / single arm reach. Squeeze your butt at end position. Hold for more challenge. Alternate legs. Repeat 20 times (10 on each leg) 

Plank to single leg / single arm reach. Squeeze your butt at end position. Hold for more challenge. Alternate legs. Repeat 20 times (10 on each leg) 

Same exercise seen from back. Great way to warm up your "glutes" before any activity where legs are involved. Repeat 10 times. 

Same exercise seen from back. Great way to warm up your "glutes" before any activity where legs are involved. Repeat 10 times. 

 
Attention: Advanced exercise! Make sure you can do a head stand before attempting this. Go from the head stand upright position and slowly move your legs down towards the ground. Make sure to not go any farther than you can control. Stop no later than right before your feet touches the ground. Move your legs back to upright headstand position. repeat as many as you feel in control of

Attention: Advanced exercise! Make sure you can do a head stand before attempting this. Go from the head stand upright position and slowly move your legs down towards the ground. Make sure to not go any farther than you can control. Stop no later than right before your feet touches the ground. Move your legs back to upright headstand position. repeat as many as you feel in control of

WOMEN'S FITNESS RETREATS

PRSNTfit is a mindful movement inspired by yoga, fitness circuits, alignment principles and exercising outdoors.  This fuels our body, mind and spirit.  We love sharing our approach to fitness at our adventure retreats for women.