December 10, 2019


It's surprising how many woman live with Lazy Glutes - How glutes work & how to strengthen them is a walk through video that will help! 

Lazy Glutes - How glutes work & how to strengthen them

Fact, just because your glutes don't activate doesn't mean you'll have a saggy bum!

Glutes that don't activate can be the be the cause of many a back complaint.

Do your glutes work as they should?

Watch Sheree as she unpacks Lazy Glutes - How glutes work & how to strengthen them.

Read TRANSCRIPT of Opening 5min Overview 1st Video

Lazy Glutes - How glutes work & how to strengthen them

I want to talk to you today about how important our glutes are. What are our glutes? I had someone that trained with me for a while before and after a year of training with me, they said Sheree, what are your glutes? Your glutes are these things. Okay, so we have a gluteus maximus, gluteus minimus and gluteus medius.

So we're talking more today about firing up the gluteus maximus, which is the most protruding bit of your bottom. Now bottoms are made for far more than looks. I know when we're teenagers and stuff like that, particularly in this day and age where everyone goes to the beach and ramps up their bikini up between their butt cheeks, they are more for the look and the shape.

That's often a genetic thing and you can build it up to a certain degree, but that will often be a genetic thing as well. But today we're focusing more on how our glutes work for us. And if they don't, looking at how we can get them to fire up and fire up in the right order as well, because you can have wonderfully activated glutes in that when you squeeze them, you can feel full activation.

But if they're not going in the correct sequence, then you can have sore lower back and a multitude of problems. So today we're just going to be looking at some simple little tips, some simple little stretches and ways that you can fire them up. So I hope you enjoy it.

Please let me know any questions you have as we go along and or just tell me if you're enjoying it or whatever and I'm glad that you could join me today. So when you think about the glutes, which are the butt muscles, the tush, they're important for explosive movement, rotational movement side to side and stability of the lower back. So if they're obviously not working properly and particularly as we age, don't forget our muscles start to shrink, sarcopenia, and so as our muscles shrink, they don't work like they once did.

You see old people shuffling along and they can barely lift up their feet from the floor. Well, I can guarantee if I looked at their glutes and obviously a whole range of other things, but their glutes play a very important part in being able to lift your leg from the floor. And if you're doing steps or something, then they do play a very important part in being able to lift that leg up.

And so as we age, particularly if those glutes aren't functioning and firing as they should, then you're going to experience shuffling along and often people will trip because they shuffle too much. So really important as you get a bit older. So the gluteus maximus is an extensor of the hip and the trunk muscle, so the torso.

So if you lack full hip extension, which is what we'll talk a bit about today, about hip mobility as well, because it all intertwines, there's no one muscle that you can work that acts alone. So every muscle in our body is attached to other muscles, attached to other bits that all seem to work to, well, they all work together, they need to work together. And so our glutes, to be good glutes, we also need good hip mobility as well.

And if you lack that good hip mobility, which just means that that hip can move and is mobile and is not locked into place, then if you do lack that mobility, you won't be able to use your glutes efficiently while you're doing normal everyday activities. So, and yeah, if you can't use your hips properly, then you will inhibit your glutes, so they don't get the chance to work as they actually should. Hi Rosie, good to see you back again.

And so the hamstrings, ones that run down the back of their legs, so these here hamstrings down here, and they actually support the pelvic girdle and also your lower back. So we'll often take over the work of the glutes if your glutes aren't working properly. And hence, you get lower back pain.

Many times I've seen clients come into the gym and they'll have lower back pain and you start to get them stronger both in their glutes and back, but you get their glutes firing and working properly. And it's incredible how many times after a couple of months of training they'll go, hey, I used to get back pain just while standing or while, you know, just watching my son play soccer at the footy at the sports ground and they don't get that back pain anymore. So that's what we want to achieve.

So we need to get glute activation before we actually start to strengthen them. So in other words, we need to get those glutes firing. We need to feel the squeezing activation before we actually start to strengthen them.

So if we look at a simple, the very simplest thing that you can be doing right now, imagine the Queen is coming by inspecting your group to see the lovely craft work that you've been doing over the last month. But you have way too much fruit this morning. You can feel that fart welling up.

Now, a simple thing that you can do, and I think we can all relate to this because we all fart, we all pass wind, is simply squeezing those glutes. You try it at home right now. Squeeze those glutes and you'll feel an activation.

That's an activation of your glutes. Try and hold it. See if you can hold it for five or six seconds.

That's about as easy as it goes. Okay, but if I want to say do a standing up one, and I hope you can see my head if I stand up, I'm just going to do a stand up one and I'm just going to stand here.

These sessions have been taken from a recent Facebook Live we streamed.

STRONG A.D.L. Movements

Establish ACTIVE DAILY LIFE Movements that last and support the lifestyle that you desire! 

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About the author 

Sheree King

Sheree, a Registered Nurse, Master Trainer, C.H.E.K. (Corrective High-Performance Exercise & Kinesiology) certified functional exercise specialist & PN (Precision Nutrition) certified nutrition specialist, is passionate about empowering women all over the world to become their best selves. She brings decades of experience and expertise in training women, and together with big dreams and a big vision has created a unique fitness programs to transform everyday lives to empowered success.

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