Category

Lower back

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!

How to do a Low Kneeling Position

By | Blog, Lower back

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

This is a great exercise for decompressing your lower spine from the inside out by using our breathing. Over time our spine compressing especially if we do a lot of sitting.

Steps
1. Start in the quadruped position with your elbows stacked underneath your shoulders and your knees underneath your hips.
2. Push forward into the floor with your forearms and push the butt back into your feet creating a stalemate.
3. Breathe into your lower abdomen in a 360 degree fashion. While controlling your breathing have the arms win by the slowly pushing the butt back maintaining a neutral spine.
4. Then return back to the starting position.

NOTE: Remember to keep your spine in a neutral position.

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How to do a Segmental Cat Cow Lumbar Block

By | Blog, Lower back, Upper back

How to Perform a Segmental Cat Cow Lumbar with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise is an excellent way to mobilize your spine. After sitting at a desk all day, our spine needs to stretch. Making yourself aware of each vertebrae ensures full mobility as you can work on the parts of your back that need it the most.

1. Start by sitting down on the foam roller with your butt. Apply enough pressure to feel a squish from your butt into the foam roller.
2. With a light tension resistance band wrapped around both thumbs and around the immobile segment of your thoracic spine, begin to actively arch your back toward the band, one segment/vertebrae at a time.
3. Imagine someone is pulling your spine toward the band. This is a slow and controlled movement.
4. Move like this until your back is fully arched.
5. Now we reverse the motion into “cow” pose. Move your spine in the opposite direction one segment at a time. Imagine a string is pulling your spine toward the band.

NOTE: If you have a friend nearby, have them walk their fingers up your spine to create kinaesthetic awareness throughout the movement.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
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PHONE: 778.887.0660

How to do a Seated Lumbar Flexion And Extension

By | Blog, Lower back

How to Perform a Seated Lumbar Flexion And Extension with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise improves your lumbar mobility and can ease back pain. We put a lot of pressure on our back especially while sitting at our desks. This exercise can be done at our desks and helps counteracts the effects of desk work.

1. Sit up as straight as possible.
2. Slowly move into lumbar flexion by simply relaxing the arch in your back and allowing your chest and shoulders to gently slump downward in the direction of your lap, not outward toward your knees. Perform this downward movement while tenderly reversing the arch in your back with as little forward or backward lean as possible.
3. When you feel any tightness or pulling, stop and hold that position for three to five seconds.
4. Sit straight up again into lumbar extension.

NOTE: This exercise is for the lower back or lumbar region only. Try to isolate that region and each vertebrae in that section as your move between flexion and extension.

——————————- 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 Segmental Cat Cow

By | Blog, Lower back, Upper back

How to perform a Segmental Cat Cow TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise improves your range of motion and helps you regain control of your movement, which is vital for spine health. This is another good exercise if you spend hours at a computer or hunched over your smart phone.

Steps
1. Start on all fours. Your neck should be aligned with your spine with a tucked chin. Your lower back should have a slight arch, and your arms should be pressed into the ground so as not to sag between the shoulder blades.
2. Start in flexion or the cat pose.
3. Slowly tilted into extension one vertebrae at a time starting with your lower back. Try to focus on and feel each section as it extends.
4. As you move up the back, shift your weight forward.
5. Hold this position for a few seconds.
6. To move into the Cow Pose, again starting from the lower back. As you get to the end range, shift your weight back. At the end, tuck your chin in for the final movement.
7. Stay in that position for a few breaths.
8. Repeat.

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

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