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Core

Training your booty can improve your core, strength, and flexibility

Build Your Booty and Boost Your Health!

By | Core, Glutes, Leg, Lower back

The booty is in! And yes, if you want to be on the front page of magazines it’s going to take a long time to build it. But even basic exercises that build your booty can improve your posture and range of motion. Did you know they can also increase your flexibility and energy levels, and quite literally putting the spring back in your step? Training your booty can improve your core, strength, and flexibility

Today we’re going to look at the muscles that make up the coveted booty, why they’re so important to our physical wellbeing, and how you can use these simple techniques to keep your booty engaged throughout the day- not just in the gym!

Is the Booty Really All It’s Cracked up to Be?

Booty, bottom, bum. It doesn’t matter how you refer to it, the fact is that the booty comprises one of the largest muscle groups in your body. Learning the proper techniques to strengthen and build these muscles are the key to increasing your power, improving your posture and giving you the dynamic strength it requires to keep moving all day long.

Breaking Down the Booty

Your backside is actually comprised of 3 separate muscles, with a few tendons and ligaments thrown in for good measure. We have the gluteus:

  1.      Maximus- this is the largest muscle in the body, and controls our thigh extensions (like when rising from a squat/sitting position), or generating the power and drive we use to run. 
  2.      Medius- controls the movements of the hips and external rotators, as well as the movement of your upper leg, like being able to lift your legs out to the side of your body (abduction).
  3.      Minimus- this is the internal rotator of the hip, which along with the medius helps in lifting your legs away from your body, but also controls the inward rotation of your hips.

When it comes to building that peach-shaped butt, however, you need to take into account the supporting muscle groups too! That means to really accelerate your results (and to do it safely) you need to actively engage the quads, hamstrings, core, and stabilizers. You also need to perform movements that support a full range of motion- that’s why building a bouncy butt is so good for you in the first place!

When you train these large muscle groups properly, the body releases positive endorphins. This can help to regulate fatigue and give you more bounce in your step every day! At the same time, they can help to facilitate improved rest and rates of recovery– two vital components in maintaining physical homeostasis. The flow-on effects from these improved states of being can also make it easier to manage:

  • Stress
  • Weight
  • Motivation

Convinced it’s a good move to get moving?

Correct form is more important for your booty than heavy weights

Correct form is more important for your booty than heavy weights

Give Your Butt a Boost With These 5 Exercises!

Before we get into the exercises themselves, let’s take a moment to really emphasize a few parts:

1. Building your booty takes time. Because of this, it is very easy for people to quickly increase the resistance level and try to shortcut their way there. You need to remember that to really build your backside you need to also strengthen the muscle groups around it. Namely your quads, hamstrings, lower back, core, and adductors.

Change exercises and repetitions often to keep things fresh. Otherwise you’ll slow your results and potentially increase the risk of strain and injury.
So step one, go SLOW, and use the correct form.

2. A simple way to increase the resistance level, rather than with weights, is to use a booty band. Trust us when we say they really do work!

3. Once you have the movements and posture correct, you’ll begin to notice other ways to engage these muscles throughout your day.
You can train your booty almost every time you walk outside!

If you take the time to learn the correct technique, you will learn how to engage these muscles all day long! 

Not only will you feel better, but you’ll also find opportunities to perform the same movements throughout your day. Whether it’s something simple like standing or sitting or converting your new butt-lifting power into better choices- like taking the stairs instead of the escalator- you can revel in the fact that you’re doing your body a huge favor! 

Now that you understand the importance of these muscles and using the correct technique, let’s dive into 5 simple exercises so that you can build a boss booty!

1.     Squats/ box squat

 

2.     Hip thrusts

 

3.     Walking Lunges (with or without dumbells)

 

4.     Step-Ups

 

5.     Leg lifts/clams

 

Bonus! 

If you’re looking for something more challenging, or simply wanting to change up the movements you can do at home, try adding bands into the mix! As a bonus, we’ve included a few bonus exercises for you to try.

Banded Kneeling Squat

Banded hip hinge

Squat lateral Leg Slide

Ready to commit to your health? Contact us now for your free consultation, and train from the comfort of your own home with our online courses! Take me there!

The best Core Workout Is NOT A 6 Minute Ab Routine

By | Blog, Core

 

It’s time to get one thing straight- a strong core has nothing to do with having washboard abs. Your core is the center of power and energy transfer in the body. It is literally responsible for getting you out of bed, helping you to bend, stretch and balance, protecting your spine and keeping you upright. Better yet, you can improve your core strength regardless of your fitness level, and once you learn to engage it properly you can keep it working throughout your day, regardless of the activity!

Check out our full blog article on free health tips, tricks and hacks to getting the core of your dreams.

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Planks are a great way to train your core

Why Your Mid-Section Should Be the Core of Your Workout

By | Blog, Breathing, Core

It’s time to get one thing straight- a strong core has nothing to do with having washboard abs. Your core is the center of power and energy transfer in the body. It is literally responsible for getting you out of bed, helping you to bend, stretch and balance, protecting your spine and keeping you upright. Better yet, you can improve your core strength regardless of your fitness level, and once you learn to engage it properly you can keep it working throughout your day, regardless of the activity!

Planks are a great way to train your core

Why Is Training Your Core so Important?

The core is possibly one of the most neglected parts of a workout routine. Sure it can take a while to build the strength and will-power to actually enjoy working on your abs, but these aren’t just ‘mirror muscles’- they’re the powerhouse of the human body. Not only do they literally help you stay upright, but they also control movement from and around your pelvis, and are the connector between your upper and lower body- transferring energy and force between them. 

If you don’t take the time to build your core stability you are more than likely going to compensate with other muscles, which can very quickly lead to back and neck pain but can also cause pain and discomfort in your hips and knees. 

When we use the term ‘core’ we’re referring to all of the muscles around the mid-section. These means your:

  • Abdominal muscles
  • External and internal oblique muscles 
  • Lower back muscles
  • Pelvis and hip flexors
  • Glutes
  • Pelvic floor muscles
  • Diaphragm

When you consider these muscles are imperative in balance and stabilization, as well as the control of movement, side flexion, and most importantly- breathing- we can answer emphatically that yes, training your core is important! 

Strengthen Your Core and Stabilize Your Body

Before we dive into some of the exercises you can do at home to begin (or continue) building your core strength, there are a few key lessons to understand before you get started.

1. Engage Your Core

To strengthen your core muscles, you need to actually engage them. It sounds simple, but all too often we see people using momentum or incorrect form, and greatly increasing the risk of injury, pain, and discomfort.
 

2. Use the Magic Formula

There is a magic formula for all exercises that engage your midsection. Using a 2-2-4 formula, the primary focus of these movements needs to be on the eccentric contraction (usually the ‘down’ phase of a movement) in order to fully engage and work the core.

In order to do this, we perform movements with two seconds concentric contraction (the ‘up’ phase), a two-second pause at the top (make sure you keep that core switched on!), and a 4 second ‘down’ phase, to really focus on the mind-muscle connection and get the most from each rep.

 

3. Don’t Forget to Breathe

The breath, especially properly timed breath, is imperative in any workout. Deflating the lungs at the right time can help you to fold, whilst inflating them can help to brace your lower back and spine and lift you back into position.

Of course, learning to use your breath to brace your body is an important step to fully engaging your core, but training your core isn’t all just sit-ups and crunches. Learning to consciously control your breath and working your diaphragmatic muscles can reduce stress, lower body fat, and help power you through your workouts. 

Build Your Core from Your Lounge Room

Now that you understand the importance of starting right, let’s look at some exercises you can do at home to help improve your core strength, balance, stability, and range of motion. 

Bird Dog

Wall Sits

Dead Bug (with or without bands)

Russian Twist

Mountain Climbers

Plank

Plank Twist

Bonus: Use Your Breath to Engage Your Core

 

With the right technique, you can perform these movements anywhere, anytime.

But the hardest part is staying on track, and staying accountable! That’s why we’re giving away 1 month of free online personal training

Simply use the code ‘firstmonth’ at checkout, or get in touch with us at info@turnfit.ca to find out more 🙂 

How to do a 4 Point Kneeling Position

By | Blog, Core, Shoulder

How to perform a 4 Point Kneeling Position with TurnFit Personal Trainers and guest Kennedy Hindley

This position is a prerequisite to some of the more advanced movements. Ensuring you have your positioning correct, means you will be more efficient and reduce the risk of injury.

Steps
1. On all fours, your hands should be directly underneath your shoulders and knees directly beneath the hips. Your arms should be fully lengthened but avoid locking your elbows. Your hands are pushed into the ground.
2. Your spine should be in a neutral alignment. Make sure your spine is straight. Adjust your hips and neck as necessary. It is often good to have someone else check that your spine is completely straight.
3. Press your hands into the ground and rotate your elbows forward.
4. Pull your shoulder blades into your back pockets.
5. Hold.

NOTE: Your chest and the front of your shoulders should be open without tension in the neck area.

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How to do a Weighted Banded Psoas March

By | Blog, Core

How to perform a Weighted Banded Psoas March with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise adds weight and complexity to a foundational core stability and strengthening program. A more advanced version of the psoas march, it protects the lower back while engaging the hip flexors. People with tight hip flexors will benefit from building up to this exercise and using it to keep their hip flexors strong and flexible for better movement.

Steps
1. Lie face up. Bring our legs to tabletop position, knees bent and lower legs parallel to the floor. Place a band around your feet.
2. Fully extend your arms above you in line with your shoulders while holding a plate.
3. Breathe into your lower abdomen to stabilize your lumbar spine.
4. Move the feet outward creating tension while holding a plate. Tuck your chin in to raise your head to look at your feet.
4. Brace core while you reach one leg out against the banded resistance as though you will straighten the leg but not allow it to touch the floor.
5. Bring it back to the starting position.
4. Repeat alternating legs.

NOTE: Do not allow your rib cage to lift as you move your leg. Maintain contact of your back to the ground.

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How to do a Dead Bug Lateral Pallof Press

By | Blog, Core

How to Perform a Dead Bug Lateral Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise will help strengthen and stabilize your core, engaging each side of your core. By keeping your lower back on the ground you are minimizing pressure on the back.

Steps
1. Loop the midpoint of a resistance band around a pole or squat rack, about 2-3 feet off the ground.
2. Lie on your back 2 or 3 feet from and facing sideways (lateral) to the anchor point of the band, and clasp your hands together around the band. Arms bent hold the band right next to your rib cage.
3. Make sure you have a neutral alignment of your spine along the ground. Breathe, drawing air into your lower abdomen.
4. Raise your legs so that your hips and knees are both bent 90 degrees. .
5. Press your arms away from your rib cage. Keep your back in contact with the ground.
6. Move your arms back down.
7. Repeat.
8. Face the other way and repeat.

NOTE: During this contralateral movement, think about moving your arms back and forward in the middle of the shoulders without rotation.

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How to do a Glute Bridge Pallof Press

By | Blog, Core, Glutes

How to Perform a Glute Bridge Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This is a great combination exercise that engages your core, especially your obliques, and your glutes. Another excellent ab and booty exercise.

Steps
1. Assume a supine position and attach a handle to a cable stack at chest height.
2. Bridge your hips to an extended position, hold the handle to your chest and allow the knees to remain bent with the feet flat.
3. Press the handle vertically to extension as you exhale.
4. Return to the starting position as you inhale.
5. Repeat, maintaining the glute bridge the entire time.
6. Do the same on the other side.

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How to do a Side Plank Star

By | Blog, Core

How to Perform a Side Plank Star with TurnFit Personal Trainers and Guest Kennedy Hindley

A side plank has multiple benefits and shouldn’t be overlooked. It is a total body workout that strengthens your core, arms, and legs. It also improves your balance. This version of the side plank adds a challenge that further improves your balance.

1. Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line.
2. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
3. Hold your core tight and lift your right arm and leg towards the ceiling very slowly to create a star shape.
4. Hold.

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How to do a Side Plank

By | Blog, Core

How to Perform a Side Plank with TurnFit Personal Trainers and Guest Kennedy Hindley

A side plank has multiple benefits and shouldn’t be overlooked. It is a total body workout that strengthens your core, arms, and legs. It also improves your balance.

1. Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line.
2. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
3. Hold.

NOTE: Your feet can either be staggered for more stability, or stacked for more of a challenge.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
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PHONE: 778.887.0660

How to do a Kneeling Side Plank March

By | Blog, Core

How to Perform a Kneeling Side Plank March with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise is a variation of the side plank. It is a great exercise to work your core, hips, shoulders, and back.

1. Lie on your right side on an exercise mat with your left leg lying directly over your right leg and bend your knees to a comfortable position.
2. Raise your upper body to support yourself on your right arm, your right elbow should bend to 90 degrees and be positioned directly under your shoulder.
3. Align your head with your spine and keep your hips and lower knee in contact with the exercise mat.
4. Exhale, gently contract your abdominal/core muscles to stiffen your spine and lift your hips off the mat, but keeping contact with your knee, and head aligned with your spine.
5. Bring your bottom knee toward your chest, and hold for two seconds.
6. Return to starting position.
7. Repeat.

NOTE: Do not sway forward or backward or let the rib cage sag while marching in this position.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
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Connect with us:
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WEBSITE: https://turnfit.ca/
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PHONE: 778.887.0660

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