Bringing up the Rear

Although you sit on it every day, your behind probably doesn’t get much of your attention. If you notice it at all, most likely you’re complaining that it’s too fat, flat, or flabby. But however you feel about your back end, the gluteals—the muscles that form the buttocks—do crucial work every day, stabilizing your body and moving you through life. Great glutes are not just about looking good in a pair of jeans, they can help protect your lower back from injury.  You rely on these muscles for nearly every activity. When they’re weak (from sitting too long) they can tighten up, making your knees, hips and back feel stiff and even causing lower-back pain.

So don’t forget about your precious behind when you exercise.  Here are a few exercise to add into your routine.  Aim for a good glute workout at least once per week.

1) any uphill activity such as hiking, stairmaster, stairs etc.

2) squats and lunges – be sure to press into your heel as you do these to engage the glutes, keep your knees in line with your toes, avoid letting your knees go past your toes.

3) yoga – the beauty about yoga is that poses never target any one muscle but instead focus on the whole body.  Many of your back bends and standing poses require strong glutes just to stay in them. 

TRY THIS to get your Glutes Singing!

Lie on your back, arms at your sides, knees bent, and feet flat on the floor. Then place your left ankle on your right thigh just above the knee. As you exhale, lift your hips toward the sky; inhale as you come back down. Repeat 10 to 15 times and then switch legs.  (to stretch after this lift your right foot off the floor while keeping your ankle on your thigh, reach behind your right thigh and pull it in ).

I would love to hear about your favourite (or not so favourite) glute workout!

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca