Gluteus Muscles are Important Muscles of The Hips
The glutes are important muscles of the hips. They set the foundation for proper pelvic alignment and they promote the key movements of hip extension and external rotation.
How Can My Gluts Be Weak – I am Active?
In my practice, I see clients that have poor gluteal strength. They do not know their gluteus muscles are weak of course, but I know because it is often manifested as hip or back pain. When the gluteal muscles get weak from sedentary lifestyles or even just from not engaging them often enough in their everyday active lives, they become weak. I’ll often hear clients say, I can walk all day long my gluts must be strong. But are they? Regular walking ( not up a steep incline) does little to engage these big powerful muscles fully. The range of motion of the gluteus minimus and gluteus maximus during flat walking is very limited.
Strong Derriere Puts Less Impact on Lower Back/Outer Hips
The key importance of implementing gluteal workouts is more than just to improve body shape ( although this is valid too). Rather strong derriere muscles allow for less impact on the other structures of the body that tend to give us pain – namely the hips and the lower back.
If you are having lower back and hip pain, consider that in addition to doing the “normal exercises” we are told to do such as strengthening the abdominal areas to support the back better, and or work on lower back strengtheners to decrease your pain, it is my recommendation to strengthen your gluteus muscles as well. In fact so important are the gluteal muscles in decreasing hip and back pain that in my practice I target your bottom first when time becomes limited.
To get the most out of your glute workouts, be sure to start progressively and with the correct body mechanics. Begin with double leg exercises advancing to single leg exercises shown below, then progress to the more advanced double legged and single legged power exercises as indicated below. Do 2 -3 sets of each exercise focusing on 10 -15 reps before adding weights. Keep in mind that going 2-5 reps beyond fatigue is absolutely critical to increasing the strength of a muscle.
Back Extension on Bench or Ball
Place the upper back on a weight bench and place a barbell on top of the hips. Start with a light weight at first. Ground both feet solidly into the floor and extend the hips upward to lift the bar up, stopping when the hips reach full extension (do not arch the back). Squeeze the glutes and pause at the top for a second or two before setting the hips back down on the ground. This can also be done on a big ball placing calves on the ball and raising your bottom and squeezing. Use the ball method if the bench feels less comfortable. Begin with no weight if you are new to the exercise.
Single Leg Sit To Stand
Stand with the backs of the legs near a weight bench. Place hands to side away from chest. Lift the left leg off the floor and balance on the right foot. Lower yourself down until you feel your seat touch the bench briefly and then return to standing using the right leg only. Repeat on the opposite foot and alternate each leg until you complete the repetitions. Add weight by holding to sides of body as body becomes accustomed.
Step Up Power Exercise
10 -15 repetitions
Hold a dumbbell or no weight at all to sides of body. Step up onto a weight bench with the right foot, making sure to stand up by completely opening the hips, and then step down with the right foot. Switch feet, so that the next step-up begins with the left foot. Continue to alternate the feet to complete the repetitions. Progress to adding weight.
There are only a couple of weeks left to sign up for the January 30 Days To Lean program (starts Jan 2nd).
If you have been thinking about joining but haven’t quite committed yet, please read a bit more here about the program.
As you know I am not about diet tactics but about real lifestyle change. People ask me, how can they lose that much weight in 30 and 60 days? So many members lose 10, 15, and 20 pounds in just 30 Days! Well here’s the thing, when you are eating real food in abundance and without all the preservatives, additives, highly inflammatory foods, and sugars/ and carbohydrates, you feel better and look better.
And when someone (me) makes is super easy for you to get organized with all of the recipes, daily meal plans and grocery lists and is there to support you through the program, it ensures success. It´s that simple.
What can YOU expect in 30 days?
You can expect exactly what my members have been seeing each and every month that goes by:
” My doctor says I can get off blood pressure meds!” Lynne Q.
” My stomach is disappearing.” Matt R.
“My tryglycerides are now in a normal range.” Christine P.
“I have less aches and pains and my joints feel better.” Peter
“I have kept 14 pounds off for over one year. These 14 pounds were making me miserable and Kim showed me how to do it. It is so easy to maintain because I make better food choices naturally and I do not feel deprived! Charlotte.
As I write this a text has just come in from a PHI member. He says I am down 19.8 total pounds after 21 days. I am noticing a change in thought behind the foods I choose to eat if I am at a restaurant or out and about.
Below are some of the reasons members decide to join the plan:
– get healthy. – get blood sugar under control
– lose weight in the middle
– feel better
– age better
– get off medications
– help my husband
– help my wife
– sleep better
– feel better while traveling
– get rid of body inflammation
– my doctor said I must lose weight
– get off diabetic meds
– be less winded when traveling
– play better golf
– play better tennis
– just feel good again
– live long enough to see grandkids marry and have kids
– my reunion is coming up
– stop being so tired
– increase my energy
– look better
– be less agitated
– keep up with my spouse
– enjoy life more
1. Sign up before the program starts in January (deadline Dec 28)
2. Receive weekly emails with daily meal plans, recipes, and grocery lists.
3. Record your weight loss via texting weekly.
4. Lose anywhere from 8 – 18 pounds in 30 days. A few members have lost even more!
5. Get total support from me, via text, email, or telephone calls. It really is that easy. It’s so low key, no meetings, no stress, yet fully supported that once you begin the program, you’ll be so glad you did not wait another month.
When you sign up today, you’ll say what Johanna a past 30 day member said to me, “This is one of the best decisions I ever made!”
The fee is $199.00 for the 30 days including your spouse, significant other and family members under age 18 living in the same household!
Ready to Sign Up?
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You begin a new lifestyle on January 2nd, 2017. You will be feeling and looking good well before Spring.
It’s Gonna be Fun!