8 exercises to get your gluteus fired up with Margie @Vibes fitness Melbourne
Your but & gluteus are so important! Having them working and fired up is paramount for preventing injury. The below 8 exercise will help you prevent injury, feel better and move more efficiently. Some people cannot fire their glutes properly. We teach you how to activate them on both sides. Not just one side. Most of us spend heaps of time sitting down so they are not using their glutes. Even those that exercise regularly can forget and may be at risk. At Vibes Fitness Melbourne, we teach you how to get glute activation and wake up your glutes. We teach you how to make the connection from your brain to your muscle and get your but cheeks, muscle fired up and ready to work. We recommend that your Glute activation should be done prior to your workout to get the most out of your squats, lunges, and dead lifts.
How weak gluteus may ruin the runner
Running requires strength, stamina, strong muscles. Your glutes need to be switched on to support the hamstrings and calves. If your glutes and hammies are weak you will run the risk of injuries. To prevent injury and muscle weaknesses improve your Gluteus strength and improve your hamstring strength and flexibility. If you have Weak hamstrings and glutes, your gait cycle will be affected and the ability to stride while running will definitely be out of whack. You might suffer lower back pain, tightness in the hips and knee pain. Weak hamstrings can also lead to the misalignment of the pelvis, which leads to a stooped spine. Having weak hamstrings can cause the quadriceps located on the upper thigh in front of the leg to overcompensate and become bulky in appearance. Gluteus medius is an abductor of the thigh, and a weak gluteus medius can lead to injuries to the muscles in the thigh. Along with the hamstrings, the gluteus muscles work to stabilize the pelvis. If you have a weak gluteus medius, your pelvis will tilt more than usual when walking or running, causing you to waddle, or in extreme cases, to limp. Before running, warm up your muscles by stretching. If your hamstrings and glutes are weak, this increases your risk of injuries such as strains and tears. Do not stretch to the point of pain. Pain is an indicator that you may have torn your muscle fibres’. Stretch to a point that is physically comfortable for you. When you stretch, hold your position for 5 to 10 seconds before coming out of the stretch.
2 reasons why Glutes may be Inactive
- Some people suffer from underactive glutes or “glute amnesia” this is due to lifestyle. Even when people that train hard, every day are at risk. If they spend most of the day sitting down, then they are simply not using their glutes.
- Daily, I see glutes that aren’t working properly and this is often due to injury. Often an injury happens that changes the mechanics and motor programming of a person’s body. This can lead to some muscle groups becoming overactive while others become underactive. This will change the bodies performance and leads to injuries. Make an appointment today so we may to teach you how to do the below 8 exercises.
- Bridging beg to advanced a.- feet on floor b.- DB between leg c.- 1 leg in air
- Clam beg to advanced
- Small Theraband walks
- Squats with a twist
- But squeezes
- Dead lifts beg to advanced a. normal – b. Bb hip thrusts c. 1 leg dead lift
- Squat wall with small pulses
- Cable single leg dead lift and row
Flexibility is important: Increase your hamstring’s flexibility by stretching before you begin your run or workout. Stand with the leg that you area stretching directly in front of the opposite leg. Lean forward with your hands on your hips while bending your back knee. If needed, place your hands on your front thigh for balance. Hold this position for 30 seconds. Another stretch is to improve your gluteus muscles’ flexibility by lying flat on your back and bring one knee up toward your chest. Hold your knee to your chest for 15 seconds, and then slowly lower your knee. Repeat this four times before switching legs.
At vibes fitness, we design exercises and eating plans to support you creating a tight butt and firm shaped thighs and body. We will teach you interval training, fat burning techniques tiling all cardio machines. eg: spin bikes, treadmill, steppers, cross trainers, core stability, trainers. Then you will learn how to shape your body with power plates, weights, kettle bells, barbells, trx, core training, gravity beds, all the latest leg machines, core fit ball work, ropes, rings, trapeze, stairs, all latest machines gadgets and toys to keep you motivated and have the best but and arse possible. You will learn what to eat, how to eat and when to eat. We teach you exercises that will shape your butt and legs they way you have always wanted them to be.
Contact Margie on 0412 526 383 or email –(c) 2016 Margie @ Vibes Fitness www.vibesfitness.com.au