IF YOU DO ONE THING TODAY... KICK YOUR OWN BOTTOM

standing at the bus stop or can be less tedious and boring with this one easy step: kicking your own bottom… or at least trying to.

This movement is created by flexing your hamstrings (back of thigh) and gluteus maximus (bottom), a large group of muscles that make up your posterior chain.

As our posterior chain (the collective name given to the muscles that make up the back of body) is typically about four times weaker than our anterior chain (front of body), it is vital that we train our posterior chain more to maintain a healthy and balanced body.

If both chains are over- or under-trained, hip problems can occur, which can lead to lower back pains and kyphosis, an excessive curvature of upper back.

Try this simple move whenever you find yourself standing around. It feels as if it’s impossible to actually connect the heel to the glute at first, but trust me, with a bit of practice you’ll find yourself kicking your own butt in no time. First, though, make sure you have a little bit of space behind you to avoid striking anyone else! HOW TO DO IT Keep feet slightly narrower than hip-width apart. Keep knees in line with each other. Kick your heel to your bottom, swinging from the knee but also focusing on firing the hamstring. Try flicking the foot backwards to gather momentum. Repeat this as many times as possible, keeping track of reps per leg to avoid imbalances. Make sure that you stretch every time this exercise is performed.