Build your booty: 3 exercises that reshape your glutes!

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The gluteus minimus and gluteus maximus are two muscles that shape our "behinds" or "bottoms". These muscles should be trained in a full body/leg workout, and not frequently trained on it's own. Strong glutes are important for jumping, running, moving laterally and rotating.

 The glutes play a key role in spine alignment, and also keepng your knees and ankles aligned. The exercises I will show you are not the normal butt-building exercises your used to.

Aim to perform 20 repetitions on each exercise with 2 sets to ensure butt building results! 

Glute Kickbacks

Description- This exercise can be performed in a standing position or on all fours. Hyperextend (picture above) one leg whilst balancing the rest of the body. Rememeber to squeeze the glute and hamstring and hold that position for a few seconds. Return to the starting position and repeat on the other leg.

Hip Abduction

Description- For this exercise you can use your bodyweight, a cable or a pilates/resistance band. Stand on one leg and hold onto something nearby. Laterally raise your leg (like the picture above) and hold the leg for a few seconds. Lower the leg and repeat with the opposing leg.

Sliding leg curl

Description- Lie with your back on a mat. Place your feet on a towel or an a4 piece of paper. Keep your hips bridged or lifted throughout and bend your knees, so your heels move towards your glutes. Extend your legs and return to the starting position.

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Revealed: Change the way you think about nutrition and exercise. Think positive!

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When I meet up with PT clients or even clients from exercise classes I discuss their nutrition and exercise from the previous week. It is evident if there is a lack of motivation and the exercise and healthy eating plan hasn't bee followed.
It's only came to my attention lately that I've noticed people's thought processes to overcome a bad eating habit or lack of exercise for example. This isn't so much my clients but almost everyone's thought processes at some point, either when they slip up or continue to eat something they really shouldn't and they compensate it by making a wrong judgement. Its how we deal with it and stay positive and work for it tomorrow!

  Here are some examples of the wrong mentally/thought process in relation to nutrition and exercise:

•  " I've ate chocolate cake, so I'll eat nothing for my dinner tonight because that cake was alot of calories"
• " I know water is good, but I drink alot of flavoured water, if I have flavoured water that's just the same right?"
• "I haven't done any exercise all week but I'll do 4 hours in the gym and work as hard as I can"
• " I've missed breakfast and lunch and but I'll make up for it and have the biggest dinner! "

Some of these examples you might be able relate to, change your thought process when your ever in any of these situations and ask yourself these questions:

Is this harming my body?
Do I really need this?
If I eat bad can I get back to my good ways tomorrow?
What is the reason for eating/drinking this?
If I don't exercise today when can I make time this week?

Maintaining a positive mindset is difficult, especially when you slip up or if you don't get the results you want in a certain time, and it can often knock your confidence. Maybe your goal was unrealistic or you didn't give 100% and more to reach that goal. What you don't want to do is dwell on your results, there is always something you can do different, or give something more than last time. Think positive, get back on the wagon and try harder next time and you will surprise yourself what you can achieve!



Thanks for reading!

Is there anything that stops you reaching your goals? What do you do when you slip up?

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