One simple switch everyone can make, says Louisa, is to swap a regular lunge for a reverse lunge. “Tight hips can also mean you initiate movements from your knees instead of your hips so the focus is on the legs instead of the glutes.” Louisa also told us isolation of the gluteal muscles is crucial for results – this will not only switch them on after being sat at your desk all day, but will guarantee a full-body burn because working your lower body is more metabolic than any other type of training. For example, Louisa says it’s common for quads to take over in exercises such as squats and lunges, when in reality the glutes should be doing the majority of the work. When the glutes aren’t strong enough, muscles that weren’t designed for the job will take over and over time these ‘helper’ muscles may become overstressed, resulting in pain and compression in the lumbar spine, hips and knees. Sitting at your desk all day is a disaster when it comes to lower-body strength, resulting in poor performance when you do hit the gym. Strong glutes are important for proper pelvic alignment and stability, which can prevent knee injuries while running and during exercises such as the deadlift, squat and lunge.” You Need To Turn Them On They work together to abduct, rotate and extend your hips. This has actually been coined ‘gluteal amnesia’, and studies have shown it’s one of the primary causes in the development of lower back pain.” Nicole de Souza, live trainer at OpenFit and Xtend Barre master trainer, also says your glutes play a vital role in preventing injury: “The three muscles in your glutes are among the strongest muscles in the body. Louisa also warns that desk-bound jobs are wreaking havoc with our muscle strength: “We spend much of the day sitting on our butts instead of using them, and this has led to an epidemic of flat, lazy and underused glutes. According to Louisa Drake, former professional dancer and founder of The Louisa Drake Method, a sculpted bottom will help protect your lower back and enhance your performance in other sports, particularly running. The muscles in your bum – that’s the gluteus maximus, gluteus medius and gluteus minimus – are important, and there’s more to them than looking good in your jeans.
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