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Leg

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!

Banded Hip Hinge

By | Blog, Glutes, Leg


How to perform a Banded Hip Hinge with a Dowel . TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a …

How to do a Squat Pallof Press

By | Blog, Core, Glutes, Leg

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

This exercise helps stabilize your core with the added challenge of a squat. It is a full body exercise that prevents rotation. Think of rotation as an unwanted force such as when you are carrying two bags where one is heavier than the other. If your body is strong, you can handle the weight difference without injuring yourself or feeling any pain or soreness.

Steps
1. Loop a resistance band around a pole or squat rack, at waist level. Feet shoulder width apart. Stand straight but do not lock your knees.
2. Stand at a distance where the band is taut, grasping it in both hands at your chest.
3. Hold the band at chest height and sit down into a squat stance.
4. Press your hands out in front of you, keeping it at chest level, bracing your core. As you do so, exhale.
5. Bring your hands back to your chest.
6. Return to standing, inhaling as you return to starting position.
7. This counts as one rep. Repeat.
8. Turn and do the same facing the other direction.

NOTE: Do not allow yourself to rotate during this exercise. Keep your hands straight. Do not allow them to give in to the band. Keep your hips and shoulders facing forward. The deeper you go into a squat, the harder it will be often to maintain your core stability and limit any excessive back arch or twist of your trunk.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
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How to do a Split Squat Pallof Press

By | Blog, Core, Glutes, Leg

How to Perform a Split Squat Pallof Press from TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise helps stabilize your core with the added challenge of holding a split squat. It is a full body exercise that prevents rotation. Think of rotation as an unwanted force such as when you are carrying two bags where one is heavier than the other. If your body is strong, you can handle the weight difference without injuring yourself or feeling any pain or soreness.

Steps
1. Loop a resistance band around a pole or squat rack, at waist level. Feet shoulder width apart. Stand straight but do not lock your knees.
2. Stand at a distance where the band is taut, grasping it in both hands at your chest.
3. Hold the band at chest height and step back into a split squat stance with the feet slightly wider than hip width.
4. Press your hands out in front of you, keeping it at chest level, bracing your core. As you do so exhale.
5. Hold for a few seconds, then bring your hands back to your chest, inhaling as you return to starting position.
6. This counts as one rep. Repeat.
7. Turn and do the same facing the other direction.

NOTE: Do not allow yourself to rotate during this exercise. Keep your hands straight. Do not allow them to give in to the band. Keep your hips and shoulders facing forward.

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

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

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