Glutes No One Likes A Lazy Ass (Part II)

December 19th, 2009 | By customizedworkoutplans

Now that we all know the importance of the glutes and the role that it plays, it is time to talk about how to reactivate them and work them properly.  I will be going over and explaining how to properly warm up or activate the glute muscles.  After priming the glutes it is time to move on to the 5 best booty- blasting exercises to make them stronger and more appealing. 

      The first thing we will go over is how to properly activate the glutes.  This warm-up can be done everyday either at the beginning of every workout or for a quick 5 minute break from your desk at work.   

a

Warm-up Exercises:

1. X-band walks- This exercise is where you step on resistance band about shoulder width apart; cross the handles to form an “X” at your knees and step out to your side.  You want to make sure you are not rocking right to left but stepping side to side. 

(more…)

Glutes, No One Likes a Lazy Ass

December 5th, 2009 | By jpease

In this two part series I will be going over the importance of the glutes; not just for their aesthetics but for their functionality as well.   I will be talking about how important the glutes are for our functional daily use as well as the major role they play in our posture and what injuries can occur if the glutes are not well maintained.  I will then go into how to properly work the “booty” in order to keep it activated and to create a firmer, more lifted back side.

The glutes are the most important muscle group in the entire body.  They are one of the biggest muscle groups we have and control a variety of movements.  They are responsible for all hip extension movements and hip external rotation.  Unfortunately with the way our society is with everyone sitting all the time either in the car, on a plane, at their desk, or even on the spin bike our glutes are becoming more and more inactive.

When the glutes become inactive or lazy problems will start to occur.   The most common concern people have is about the appearance of their butt.  The butt tends to become soft and starts to droop, losing its shape and flattening out.  Most of us can agree this is not the most attractive look, however, there are bigger problems that can occur when our glutes shut down. You can start to experience pain in certain areas due to postural disorders.

The glutes are a major component in maintaining proper bodily posture.  When they shut down, injuries and pain can occur.  Our hips will start to tilt anteriorly (forward), causing lower-back pain and a tightening of the IT band (outter thigh).  The IT band will then pull on the outside part of the knee causing knee pain.  Also, the glutes help stabilize our legs and feet when we walk or run.  With the glutes turned off we will have a tendency to over pronate (turn inward) our foot causing ankle and knee pain.  This pain can diminish exercise frequency causing you to become a true lazy ass.

Fortunately for us this glute problem can be remedied.  In the next article I will go over different exercises and routines we can do to help reactive and work our glutes to make them more functional and better looking at the same time.

Jason Pease, CSCS

mycoachjason@gmail.com

What to look for:

Glutes, No one likes a lazy ass part 2 (Dec 9^th)

IT Band, Knee pain when nothing is wrong with your knee. ( Dec 13^th)

Kinetic Chain, Why your neck hurts when you broke your big toe. (Dec 20^th)

(more…)