SHINE Daily

Bottoms up

The three muscles that make up the group we call the 'glutes' are pretty fascinating. They work together masterfully and their strength (or more often, weakness) can affect everything else in the body.

Most actions (standing, sitting, lifting, stablilizing) involve the glutes in some way. Unfortunately, we spend a lot of time sitting so they don't get to do their job as efficiently as they could.

Just like anything else, we need to train our glutes...to tell them to wake up and get to work. In order to take all of the other muscles out of the equation, this requires laying down.

  • Lay face down on the floor.
  • Put palms on the floor directly under your shoulders, fingers facing forward.
  • Broaden the largest part of your back so your chin is just off the ground.
  • Keep your toes on the ground.
  • Squeeze your glutes as tight as you possibly can so that it feels like the front part of your hips comes off the ground.
  • Then squeeze tighter.
  • And tighter.

Hold as tight as possible for 10 seconds. Repeat 10 times. We will add onto this later, but for now, just wake those glutes up.

While you're struggling to engage tighter and tighter (and you will struggle here), think of 2 Corinthians 12:9 where it says, "But he said to me, 'My grace is sufficient for you, for my power is made perfect in weakness.' Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.' 

No matter how strong you are, there will always be a weakness. Embrace the weakness, address the weakness, and know that God always has your back because His power is perfect in your weakness.


Next is Sit on the Wall. If you missed days 1-4, go back to Know Your CoreGet in LineSit Properly, and Stand Tall