Ajia’s “Glutes First” Workout for Women 40+

🍑Focus: Glute activation, posture support, and strength
Time: 15–20 minutes
Equipment: Mat, Mini resistance band (optional.)

🔥 WARM-UP (5 MINUTES – GLUTE & CORE ACTIVATION)
1. Pelvic Tilts on Floor (10–12 reps)
Lying on your back, knees bent, feet flat. Gently tilt the pelvis to flatten your low back to the floor. Exhale as you tuck, inhale to release. Wakes up your core-glute connection.
2. Glute Bridges (2 x 10)
Press through your heels and lift your hips. Hold for 2–3 seconds at the top. Squeeze glutes. Lower with control.
➡️ Add band above knees for more activation.
3. Quadruped Fire Hydrants (10 each side)
On hands and knees, lift one knee to the side, keeping the core stable.
➡️ Think "lift from the glute, not momentum.”

💪 MAIN SET (10–12 MINUTES)
1. Banded Side Steps (2 x 10 each direction)
Stay low in a half squat, step side to side.
➡️ Keep tension in the band, spine long, core engaged.
2. Glute Kickbacks (12 each leg)
In all fours or standing with hands on a wall. Extend leg straight back, squeeze the glute at the top, no arching.
➡️ Think long, not high.
3. Wall Sit with Heel Lifts (2 x 30 seconds)
Slide into a wall sit, feet hip-width. Lift one heel at a time while staying stable.
➡️ Light up your glutes and calves while challenging balance + control.

🌿 COOL DOWN (3–5 MINUTES)
1. Supine Figure 4 Stretch (Hold 30–45 sec/leg)
2. Seated Forward Fold with Wide Legs
3. Breathe & Reset: 4-Count Box Breathing (1 min)

💡 COACHING TIP:“Don’t just ‘do’ the movement--feel the muscle. Intentional glute work reduces back pain, improves your seat, and rewires your entire riding posture.”

​Questions on how to do any of these?  DM Me!  That's what I'm here for!