FitSugar

Biking Booty Stretch

FitSugar — Wed, 18 Jun 2008 08:00:00 PDT

If I am out for a long, long bike ride I like to stretch mid way. Not only does stretching make the second half of the ride more comfortable, it also prevents back pain and knee pain from creeping into the ride. I definitely feel my piriformis (located in the low booty area) tighten up around mile ten. This stretch is easy to do; you don't even have to put down your bike.

For more detailed instructions on how to get into this stretch just

Place the outside of your right foot on top tube of your bike frame and bend your knee to the right. Flex your right foot to protect your right ankle.
Creasing at the hips, maintaining a flat back (do not round your spine) lean your torso forward. This will increase the stretch.
Be sure not to lock your left knee.
Hold for 20 to 30 seconds, repeat twice per side.

This bike booty stretch reminds me of standing variation of the yoga pose Pigeon, but on a bike! Make sure to repeat this stretch at the end of your ride too.

Stretch It: Figure 4 for the Piriformis

FitSugar — Fri, 17 Aug 2007 03:30:00 PDT

Ever feel like you have a sore tight bum, be it from running or sitting for too long? I think being generally tense can lead to over engaging the glute muscles (there’s reason the expression “tight a**” exists).

Here is one of my favorite stretches. It is simple to do and will alleviate some of that deep booty tension you might be feeling. It is called the Figure Four because of the shape of the number with your legs to get into the stretchy. It targets the piriformis, a pear shaped muscle that runs from your sacrum (the back of your pelvis) to the outside of your upper femur (thigh bone).

Here's how to do the Figure 4:

Lie on your back with both legs in the air. Place your right ankle on your thigh above your left knee. See the shape of the number four? It is there, just upside down.an>

Reach your right hand through the open space created by your right leg and grab your left hand that is reaching around the outside of your left thigh. Slowly bend your left knee. You should fee a stretch on the outside of your right hip.

Hold the stretch for 15 to 30 seconds.

Variations:

Try to release your pelvis into neutral, by reaching your tail bone toward the floor, creating a little arch in your low back. This should either emphasize the stretch in a different area, or increase the stretch.

To increase the stretch, twist just the pelvis a bit to the left and the stretch should intensify.

New Hybrid Class: Spinning and Yoga

Susi May — Tue, 14 Jun 2011 12:36:43 PDT

Since the new millennium rolled around, it seems like the ancient practice of yoga has been mixed with almost every form of exercise, from the Pilates hybrid Yogalates to kickboxing's Koga. A new yoga mashup is making its way into the fitness world: yoga and spinning. Before your third eye conjures up images of holding a downward-facing dog while clipped in on a stationary bike, let me explain that the 60-minute classes are divided into two half-hour segments: 30 minutes of spin followed by 30 minutes of yoga. After taking a class at YAS Fitness Center in LA recently, I can attest that this blend makes great sense.

Keep reading to learn more about this new hybrid class.