The guide you need for strengthening these important (and sometimes mysterious) muscles.
Sit on floor, legs extended, chest tall, shoulders down and back, and spine neutral. Place a lacrosse ball or tennis ball in middle of left glute. Relax muscles and breathe deeply. The goal is to let the muscles release. Hold for at least 30 seconds and then repeat on the other side. Perform this release 1 to 2 times per day.Lie faceup. Bring knees into chest, grab feet on the outside, and then gently pull knees out to the side, as though trying to tuck knees into armpits.
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