We Love to Watch You Walk Away

No that wasn't a creepy title to today's blog.  One of our trainers, Caitlin Massey, just wants you to have the best training for your glutes!!

Everyone wants to have a nice looking backside, but we also need to have a well-functioning one to prevent knee and lower back injuries. Fortunately, with the right type of training, you can do both. 

Typical glute training consists of concentric motions in a linear pattern (meaning straight forwards and back), but this method is an incomplete method of training for how the muscle acts on the hip joint as it adapts to a variety of forces.  One key component of advanced glute training is multi-directional movement. There is an abundance of muscle tissue that run multi-directionally around your pelvis and hips to help stabilize the joint. By using multi-directional exercises, such as a staggered stance squat with a lateral reach or lateral squat on the BOSU, you can activate more muscle fibers and connective tissues, thus creating more shape and functional capacity.   

Another key to glute training is using eccentric training (lengthening the muscle). This type of training maximizes the energy potential of the muscle as it attempts to decelerate a load and stabilize the hip. An example of this would be a single-leg deadlift or single-leg squat using the TRX or other suspension apparatus. 

The last key to glute training is exercise and weight progression. Your body adapts to sustain greater stress, so the only way to get better shape in the glutes is to continually challenge the muscle tissue. You do this by enhancing the load you place on the muscle (using heavier weight). 

So, are you ready to "look good walking away"?  Try some of these exercises mentioned and start your glute training correctly.  Still need help?  Be sure to enlist the help of one our personal trainers to ensure you are performing the exercise correctly and safely.  

The 3D Booty: Training the Glutes for Form and Function. IDEA Fitness Journal. January 2014 pp 24-32

Targeting Your Posterior Core Muscles

Did you just raise an eyebrow when reading the title of today's blog?  Remember, your "core" is not just abdominal muscles.  The core is a group of muscles that encompass the trunk/torso front to back, shoulders to hips.  While it includes the abdominal muscles, the core is a fundamental muscle group to stabilize the body, assist with arm and leg movements, and assists with proper posture.  For more information, refer back to our previous blog on strengthening the core.

Now let's focus on the backside of your core, including your backside (i.e., glutes)!!  One very effective exercise is the "reverse plank" or for all of you yoginis and yogis, "upward plank".  This exercise will target the glutes and hamstrings and, when done correctly, it will engage the abs and lower back muscles.  Here's how to perform the reverse plank.  Start by sitting on the floor with your legs extended in front of you, hands on the floor next to your hips.  Turn your hands so the fingers are facing your feet.  Take a deep breath in and lift your hips up off of the floor, pressing your palms in to the floor.  Point your toes so the only points of contact with the floor are your heels and palms.  Lift your head and look at the ceiling, keeping your body in a straight line from your shoulders to your toes.  While in this position engage your abdominal muscles and draw your belly button in towards your spine.  Try to hold this position for 20-30 seconds.  If you cannot maintain a straight body, lower your hips back to the floor and take a brief 2-3 second rest.  Lift your hips and try again.

 






Not only will this exercise strengthen the posterior core muscles, it will also help strengthen the wrists, arms and shoulders and provide you with a deep stretch of the chest, shoulders, and tops of the feet.  If you have wrist problems or a previous wrist injury, proceed with caution on this exercise.  You can try to keep the wrist in a neutral position by placing your hands on dumbbells or handles instead of placing the palms on the floor. 

Add this exercise to your workout routine and start improving your core strength.  Remember, start slow and work your way up to holding the reverse plank for longer times.  If you need assistance with this exercise, check with one of our fitness professionals at PROMATx Health Club to ensure you are performing the reverse plank safely.