Our “butt”, better known as our glutes are the largest and strongest muscle in our body.\u00a0 They consist of the gluteus minimus, medius and maximus.\u00a0 We need to keep them strong and healthy for our day to day activity.\u00a0 We use them to sit, stand, bend , pick -up climb and walk. Having a strong well developed derriere will reduce the risk of injuries in the knees, groin, hamstrings and especially the lower back. Strong glutes will also \u00a0enhance in\u00a0athletic performance. Just think of them as the “Power House”. We need to keep them activated daily. Our glutes play a major role in our bodies. The three muscles work together to abduct, rotate and extend the hip.\u00a0We should train our glutes at least once a week using multi joint\/ compound exercises such as squats, lunges, step-ups and deadlifts (done with perfect form).<\/p>\n
As a trainer , runner, weightlifter\u00a0\u00a0and even a mother\u00a0I have tweaked my lower back plenty of times over the years. As a matter of fact my lower back goes out at least once a year doing something silly\u00a0 like twisting to pick up a 5lb dumbell or even bending over to make my bed. I noctice every time\u00a0I feel that twinge its because I have been lazy with my glute activating excercises.\u00a0 Im\u00a0 not activating them properly and become very limited in my day to day activity. It takes me about two weeks to be pain free. During this time\u00a0I try not to lift heavy weights and consistently drop down on all fours and perform the “birddog” and “superman”. Within a couple of sets of these two \u00a0lower back and glute strengthening\u00a0exercises my pain starts to slowly fade away. Doing these two exercises daily wether injured or not will provide tremendous benefits\u00a0to the core and lower back. \u00a0<\/p>\n
When training clients, I generally have them perform the birddog and the superman exercises in the beginning of the workout. Quick activation of the glutes and core will aid in an\u00a0efficient workout. Sometimes I\u00a0end the workout with the two exercises to stretch and have clients\u00a0aware\u00a0about keeping \u00a0the glutes activated throughout the\u00a0day.\u00a0 These two exercises may seem very basic, but are probably one \u00a0the best ways to strengthen\u00a0the core and glutes. Keeping our glutes fired up will help prevent lower back pain.<\/p>\n
The number one benefit of firing up\u00a0the glutes\u00a0is\u00a0that you will have a \u00a0fantastic looking\u00a0one. \u00a0What more would\u00a0you want….a round lifted butt!!! So no “Butts” about it!!! Drop down everyday and give me the Birddog and the Superman.\u00a0 Your\u00a0core and “Butt” will love your for it!!!<\/p>\n
So Get Fired Up!!!<\/p>\n
Sandy<\/p>\n","protected":false},"excerpt":{"rendered":"
Our “butt”, better known as our glutes are the largest and strongest muscle in our body.\u00a0 They consist of the gluteus minimus, medius and maximus.\u00a0 We need to keep them strong and healthy for our day to day activity.\u00a0 We use them to sit, stand, bend , pick -up climb and walk. Having a strong […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[],"tags":[],"yoast_head":"\n