Can you do the ‘Tipping Bird’?

This task is testing your balance and strength of your gluteal muscles.

Balance is important to work on if needed, as we can lose it with age and lack of practice. Our glutes are a core muscle, so they do need strengthening. The core muscles are the muscles that give your spine support and help to prevent injury. Your glutes are one of these muscles.

How to do the Tipping BIrd?

  • Stand with feet shoulder width apart
  • Make sure a wall or something stable is available if you lose your balance
  • Gently lean forward and at the same time lift one leg backwards.
  • Tense your gluteal muscles
  • Hold for 5 seconds
  • Repeat on other side
  • Do 5 reps

What happens if you cannot do the Tipping Bird?

If you cannot balance on one leg and bring the other leg back, then practice on standing on one leg first. Then slowly bring one leg back slightly. As your balance improves, you will be able to bring that back leg further back.

As we get older, then maintaining good balance is important for our health and wellbeing. Generally keeping fit and strong, whatever your age, does help to keep your balance skills. However, it is important as we get into our 40’s, 50’s and on that we specifically focus on our balance during our daily exercise routine.

Use a break in the day to stand on one leg and balance. Repeat with the other side, taking note on how long you can stand without losing your balance. Work on this so you can stand on one leg for one minute. When you have mastered that, then try closing your eyes or stand on a foam block. Both these will challenge your balance further. Also, as you are practicing and working on your balance you will be activating the small muscles in your spine and your core muscles.

Go give the ‘Tipping Bird’ a go and just be mindful of having something close by to grab in case you get a bit wobbly on one foot.

If you need help with strengthening your gluteal muscles then CLICK HERE.

For some information on how best to set up your home office, CLICK HERE.  Get a 30 minute workout for your core CLICK HERE.

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