Everyone knows that sitting on your behind all day does little to improve your physique and unfortunately your glutes are probably the hardest hit. So what’s the secret to getting and maintaining a fabulous fanny? Fitness expert and owner of Phenomenal Fitness, Sean Armstead, shares the following three tips that will help you tone up and reshape your glutes.
“Most people don’t realize that glutes have an effect on the function of the knee, hips and feet in addition to having a vital role in standing posture,” explains Armstead. “That’s why it’s crucial to incorporate moves that address each of these areas into your fitness routine.”
Floor Bridges
* Lying on the back, with legs bent and feet flat on the floor, place feet about hip width apart
* Relax the head and shoulders as you lift the hips up and hold for 2 seconds
* Make sure to stay on the heels of your feet and squeeze glutes at the top
* Slowly lower hips, without touching the ground and repeat
* Make sure to keep stomach tight throughout range of motion
Reaches
* From a staggered stance standing position (feet parallel, pointed forward and hip width apart).
* Reach down toward your lead leg/foot, focusing your movement in the lead leg’s hip.
* As you reach down towards your foot the knee flexes no more than 10-15 degrees.
* Prior to returning up to starting position while at the bottom of your reach, push through the floor (creating tension in the leg and hip) and return to upright, well aligned standing position.
Hip Stretch
* Standing in a staggered position, hands on hips, feet hip or shoulder width apart, exaggerated stride length.
* Check to make sure weight is distributed evenly on both sides
* The trail leg will receive the hip stretch by shifting weight forward to lead leg.
* Knee should be stacked over the lead leg (non stretching side). Upper body and hips aligned vertically, trail leg is straight while driving the heel into ground.
Armstead recommends completing 15 repetitions with two to three sets of each of the exercises for optimal results.
About Phenomenal Fitness:
Owner of Phenomenal Fitness and Illinois State Director for the National Strength and Conditioning Association Sean Armstead has been a personal trainer since 1993. Sean’s fitness creed is: “The heart of a successful conditioning program is commitment, consistency and correctness.” The Phenomenal Fitness approach to training is based on a screening process that allows the staff to discover what each individual needs. A program is developed to emphasize muscle balance and optimal joint function through body alignment, stability, muscle strength, and power. For more information,visit their website at www.phemonalfitness.com.
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