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Week 2 Live Feed - Posture and Your Heart Butt

by Ashley Black

Heart Butt Challenge - Week 2, Posture and Your Heart Butt

Posture and Your Heart ButtIt’s way more important than you think!

Posture is so important for the health of your fascia! I’ve talked about posture in great detail already here. For the Heart Butt Challenge, I want to narrow our scope to how posture relates to DAT BOOTY! It’s actually incredibly difficult - maybe even impossible - to contract and grow your glute muscles if you don’t correct your posture!

For Heart Butt, your posture focus is straight feet and neutral pelvis.

Heart Butt Challenge - Posture

I like to start with the feet, lining them up in parallel like railroad tracks. Does one of your feet tend to turn out? This is a signal that you’ll have some work to do on the alignment in your hips. As we learned in the main Heart Butt blog, to work the gluteus maximus we absolutely must have our feet parallel, not turned in or out. Get used to how this feels, and this week constantly check for straight feet. When I go from sitting to standing, I always check my feet before I take my first step!

As for the pelvis, it is vital to learn where the neutral position is in order to use your actual glute muscles when you do the Heart Butt exercises! A TILTED PELVIS SHUTS OFF YOUR GLUTES! When you stand against a wall to check your posture, you should only have a two-finger space between your lower back and the wall. If you have more of a sway than that, you need to engage your inner core in order to pull you pelvis under you. Your lower transverse abs and lower rectus abdominis should be ‘on’ in order to stand in proper posture. If you’re finding that difficult, learn how to train your inner core in this video!

Heart Butt Challenge - Mind Your Posture

If you’re struggling to find neutral pelvis, try tilting both directions while sitting. If you tilt forward, you may feel more weight and tension go into your back. If you tilt backward, you may feel the weight shift into your legs. As you settle in between those two positions to line up in neutral, you should feel your abs come on (and imagine your body singing Aaaaaahhhh).

Here’s where this posture work leads to BOOTY MAGIC. If you get your posture right on the wall, your pelvis under you, and your core engaged...then as soon as you take a step maintaining that position your glute will contract. As simple as that, just taking a step!

If you’re one of the booty shapes that lacks volume, your mantra is going to be OPEN THE TISSUE, CONDITION THE TISSUE. This simple adjustment to your posture turns your daily walking into glute conditioning ALL DAY LONG! I did a full explanation of butt shapes and how to tailor your FasciaBlaster sessions and exercises for the different shapes here.

Remember, your posture and your biomechanics impact each other, and they both impact your ability to shape your Heart Butt!

Watch the full week 2 live feed here.

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