Build a Better Butt Workout

Build a Better Butt Workout

Build a Better Butt Workout

I love training the lower body.

For one, when we train the legs and hips we also get the core and low back engaged.

Second, the largest muscles in the body are in the lower body – so when we train these guys we get the biggest bang for a our calorie-burning fun.

And, finally, loving husband hates anything strenuous. Leaving me with no choice but to kick his butt (literally) with another full glute, hip, core and thigh workout.

By changing the angle of your feet you will place different emphasis on different fibres of the glutes.

  • Bridging, squatting, deadlifts and lunging are the four top choices for building a better butt.
  • When performing walking lunges, take your stride wide to recruit more glutes and hamstrings.
  • There are three muscles that make up your glutes, the gluteus maximus, gluteus medius, and the gluteus minimus.
  • If your knees are bothering you most physios will look at how well your knees are tracking and how strong your outer glute muscle is, your gluteus medius.
  • Your glutes work in pretty much EVERY lower body move. They also help support your body when you stand, help you push off the ground, and give you better balance.

 

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All Levels Tabata

All Levels Tabata

All Levels Tabata

Guess who’s back?

Loving husband blessed us with his comedic self for this workout. And boy was he in top form.

In addition to his usual complaining about how hard the workout is he also:

Made a plea with those watching to NOT subscribe to the YouTube channel, cause if there’s no one watching he won’t have to come and film.

Decided to see how far he could push his bad form with each exercise, while I wasn’t looking. Well played LH, I did not notice the shenanigans until I was editing the film.

Stared lovingly past the camera, through the front window, to the bakery across the street. They make his favourite donuts.

Forgot the three things I asked him to remember before started filming.

The end result – a pretty funny, yet still sweaty and awesome, workout.

 

The deets:

Tools needed: A pair of heavy and light dumbbells

Workout best for: home or gym

Level: beginner – advanced

 

 

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All Levels Strength HIIT

All Levels Strength HIIT

All Levels Strength HIIT

While writing this blog I had my two trusty companions right beside me.

Bella and my afternoon kombucha.

Poor Bella hasn’t been feeling good this week though. She’s hasn’t been able to keep her food down.

Which is not like her.

She has thrown up pretty much everywhere. Living room, dining room, bedroom and my slipper (true story).

She’s even christened the new Studio.

This morning, while teaching my early morning class, she walked into the middle of the gym during our warm-up, threw up and then walked out.

Alrighty then. Now there’s a GREAT way to start a class.

Thankfully my crew have a fab sense of humour and it was all giggles and laughs.

However, poor Bell’s is not feeling her normal self.

Here’s hoping that a couple of days of special food from the vet will have her back to her old non-throwing-up self.

The deets:

Tools needed: A pair of heavy and light dumbbells

Workout best for: home or gym

Level: beginner – advanced

 

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15-Minute Strength Workout

15-Minute Strength Workout

15 Minute Strength Workout

Well, it’s been a long time.

It’s been a long time since I blogged. A long time since I filmed a workout and a long time since I shaved my legs (TMI?).

However, I have a good reason.

I opened a new boutique fitness studio in Ladner.

In addition, I also re-vamped, re-branded and renewed my website.

Whew! December was a CRAZY, and I count my blessings for two things:

  • Loving husband
  • And spiced rum

They both got me through it all.

15-Minute Strength Workout

During the madness I had very little time to workout.

For 6-weeks I simply fit in what I could, and didn’t get down on myself for not doing more.

I told myself that I knew I would get back to it. But, in the meantime I would just fit what I could in and be happy with that.

And guess what? I actually listened to myself and hence this workout

(Wow. This is definitely a sign of growing up.)

The deets:

Tools needed: A pair of heavy, moderate and light dumbbells.

Workout best for: home

Level: beginner – advanced

 

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25-Minute Butt Lift Workout

25-Minute Butt Lift Workout

25-Minute Butt Lift Workout

A short, yet sweet, glute, hips and thighs workout. 

Your butt.

It’s an area us trainer’s like to see you work because a strong posterior equals a powerful core, a stable low back and knees that should be tracking where they should be (as opposed to that knock-kneed squat pattern that makes me cringe when I see people do it).

In fact, most physios will test a person’s glute and hip strength when someone comes in complaining of knee pain.

knock kneed squats

You see, when you squat your knees should be tracking with your second toe (see “Good” squat above).

Instead, what we see a lot of are knees tracking in towards each other (see “Bad” squat above).

This happens more with women then men too.

Because our hips tend to be wider (what is called our Q-angle, the angle from our knees to our hips bone) this creates havoc on our ability to keep our knees nice, neat and in line with our second toes.

Train the glutes

However, if we train our glutes, and in particular our outer hip area (our gluteus medius), we can help correct this from happening.

This 25-minute workout focusses on the glute med, as well as the glutes themselves, and the hamstrings and thighs.

If you have sore knees you might want to sit this one out, though. Because of the different lunge patterns we do in thew workout your knees might not like it. I suggest you do this workout instead.

4 other benefits of training your butt

1/ Better posture.

A lot of us suffer from poor posture due to sitting. All this sitting we do in a day (such as in front of the computer, in our car, on the couch) creates short and tight hip flexors (the big muscles in the front of our hips), and weak, over-stretch hip extensors (our butt muscles).

This, in turn, will cause a swayback, as well as lumbar lordosis.

Neither are really sexy-looking postures, are they?

Fix this by training your glutes, with moves like bridges and deadlifts found in today’s workout, and you will strengthen the hip extensors and turn on your sexy-looking posture.

2/ Improved performance.

Your glutes are capable of generating a lot of power, especially when it comes to running, speed, acceleration and endurance.

3/ Increased bone density.

When we hit perimenopause and leading into the years after menopause we can lose between 5-10% of our bone density. This loss can lead to osteoporosis, a progressive bone disease.

Exercises that place a load on the bones, like squats, deadlifts and lunges help to postpone this loss and even reverse it.

4/ Weight loss and weight maintenance.

To lose weight you have to burn calories, and nothing burns more calories than a leg workout.

Because the glutes and hamstrings are two of the largest muscles in the body, metabolically they will eat up way more calories when trained.

The deets

Tools needed: Beginners: nothing     Intermediate/Advanced: a pair of moderate dumbbells

Where to do: home or gym

Best suited for: beginner to advanced

The full workout

 

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15-Min Better Posture Workout

15-Min Better Posture Workout

15-Minute Better Posture Workout

This 15-minute posture workout is perfect for anyone who sits in front of a computer for most of their day, or behind the wheel of a car, or for those who are finding their shoulders are rolling forward with age.

My 15-minute better posture workout is a go-to for anyone who sits at a desk.

You see, when we sit and stare at a screen we tend to poke our chin forward (the pros call this forward head posture), roll our pelvis’s forward and slouch our upper backs.

Not cool for the neck, shoulders, hips, back and spine.

bad-desk-posutre

Even those of us with the best intentions will roll into the this bad-boy posture at least a dozen times throughout the day.

And, then there’s those of us who drive.

The car is one place a lot of people don’t think about their posture in.

However if you drive everyday, even if it’s only to the store and back, over the course of a year this will add up to a lot of chronic stress to the neck, shoulders, back and hips.

bad-posture-driving-car

And finally, bad posture can also pop up into our lives when we are innocently out and about walking.

In fact I see this type of posture a lot.

People walking around and leading with their chin, while rounding their upper back.

When I see this I have to forcibly restrain myself from going to that person and physically pulling their shoulders back.

bad-posture-walking

Whatever camp you are a part of this little better posture workout will help straighten you out.

15-Minute Better Posture Workout

 

  • Keep your ears in line with your shoulders
  • Uncross those legs and, instead, place both feet on the ground when seated
  • Pull back your shoulder blades, but not too strict. You don’t want to be too rigid.
  • If you have a hard time maintaining good posture when seated try using a lumbar support pillow.
  • If seated for long periods, get up and move every 20-minutes.
  • Sneak in exercise where ever and whenever you can. Immobility is the worse thing you can do for your posture.

 

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