glutes Images and Videos on Instagram
As promised here are yesterday’s 🍑 exercises.
I used a green resistance band (medium strength). If your a beginner try without or light to start. Slowly build up your reps/sets and then increase your resistance 💪🏾 as necessary. Throughout each exercise focus on technique and activating those Glutes!
1▪️Bridge. Maintain pressure into resistance band whilst lifting to bridge. This will help to switch on those hip abductor /deep external rotators. Works the GLUTES AND HAMSTRINGS. Tip: watch out for lifting up too high into lumbar hyperextension⚠️
2▪️Bridge with single leg lift. Maintain Glute activation and pelvic alignment as you slowly straighten one leg for an extra challenge
3▪️Bridge with 5 x slow resistance band press outs and then lower and repeat 🔥
4▪️Clamshell. Great for GLUTE MED. Make sure to line up the back of the head, ribs and bottom in a straight line (neutral spine). Hips and knees flexed. Maintain stacked hips and heels. Tip: feel as if someone is pulling your femur (thigh bone) away from you and then slightly upwards whilst pushing your heels together. ⚠️Only raise your top knee to where the pelvis doesn’t rotate or roll backwards.
5▪️Shuffle squat. Maintain low squat throughout. Feet can either be straight or slightly externally rotated. Tip: stick your bottom out like your about to sit down on a chair. ⚠️Your knees should never pass over your toes. ⠀⠀⠀⠀
6▪️Fire hydrants . Great for GLUTE MAX. Perform with straight arms or on forearms if you have poor shoulder strength/ stability and need a little extra support.
7▪️ Lumbo-pelvic stability (better with a weighted ball). ⚠️Only lift leg to where you can maintain lumbar neutral and without loosing the ball.
8▪️Single leg squat. Control knee valgus by pushing stance leg/knee into resistance band throughout the squat. Try to also maintain trunk and pelvic alignment.
Tomorrow I will post about the condition I used to have (ITB Syndrome) that stopped me running for years and how strengthening my Glutes and doing these exercises has helped me to run pain free again 👏🏽 #josephpilates #quotes #physiotherapy #exercise #physio #glutes #health #glutesonfire #🍑 #workoutmotivation
Illiotibial Band Syndrome is a common problem among runners and a primary cause of lateral knee pain. ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀
What is the ITB? A strong fibrous band of connective tissue which has attachments into the Glute max and TFL superiorly and then extends down into the lateral aspect of the knee inferiorly (see picture). The ITB plays an important role in stability around the hip through its tensioning effect.
Back when I had it (many years ago) it was called ITB ‘friction’ syndrome. I remember the physio getting stuck into my ITB every session and telling me to continue to foam roll them daily. To be honest I found little improvement with this.
Research has now found that it’s not a ‘friction’ syndrome as the ITB is firmly anchored down and does not roll backwards and forwards. Studies also suggests it’s not a bursa (see picture) under the ITB but a highly innervated layer of fat that is likely to be the source of pain. They also believe stretches that target the ITB’s flexibility won’t actually lengthen the ITB!
Like most conditions more research is required however it suggests that addressing segments of the kinetic chain will assure more favourable long term results. This includes foot alignment and correcting poor hip and knee biomechanics, particularly hip adduction and knee internal rotation (thought to increase ITB tension and therefore sensitising the underlying structures during the loading phase of running).
▪️SHORT TERM: Rest as needed and then manage load (slowly increasing volume so as not to increase symptoms). See a physio for treatment. ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀⠀⠀ ⠀⠀ ⠀⠀ ▪️LONG TERM: Strengthen the hip ABDUCTORS and motor control exercises to prevent hip Add/IR (see yesterday’s exercises).⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ Please comment below if there is something you would like me to cover in my future posts 😁 ⠀⠀ ⠀ #pilates #strengthening #pilateslovers #joblove #glutes #pilateslife #health #physiopilates #workout #pilatesinstructor #workoutmotivation #physiopilatesbible #physiotherapy #exercise #kneepain #itb #itbsyndrome #physio
Word on the street...it’s British summer time 🤔🌧☀️
Some clips of my leg workout that literally nobody asked to see 👍 focusing on things that make me happy, like trying to build a thicc ol' 🍑
When it rains, it pours...that feeling of a sh!t storm of awfulness raining down on your life, and everything seems to be going wrong all at once. For those who have experienced this, you can understand all too well. 💯💯
The lack of motivation has been at an all time high with training, and the last thing I wanted to do was eat my chicken boobs and steamed veggies...all I've wanted to do was curl up in the fetal position with a pint of ice cream ugly crying to that episode of Grey's Anatomy where we say goodbye to McDreamy...😭
Life happens and bad sh!t happens. At the end of the day I needed to get my WINS in, and I asked myself how can I do that for myself? With so much not being in my control, there was something I could control and that was to stay the course-- hit the gym and eat my food. Mentally and physically drained, but getting it done, and this is where my physique currently stands.
Even in those moments where you might feel defeated, you still have the choice to change your perspective and seek out the positives. Don't give up on life in a fetal position, but go get your revenge, push through those challenges, and slay that sh!t. ✨👑 #muscle #fit #bootygainz #happyfriday #motivation #glutes #summerbody #fitness #abs #flex #progress #fitspo #fitnessmotivation #fitgirls #flexfriday
Hope everyone has a good weekend, instafam 🙌🏼
I watched a hockey game tonight and caught up with some friends. Tomorrow I’m going to a winery 🍷😍 much excite. What are you doing?
Those glute days with @danieldpt
are alwsys fun...if you're a freak like me who loves the good pain 😂
Regrann from @danieldpt - A week after competing at her first show of the year @mim_lift_ decides she is going to do another one in 4 weeks time, she simply does not stop. Back on the grind today on the usual lower body day, she finished it off with frog pumps which is a great finisher for the glutes. She pulled out 25 reps on this last set, after i decided 20 was not enough 😂. Each of the 3 sets was supersetted with he glute abduction machine to further destroy her glutes before calling it a day. Just another torturous finisher I like to utilise 😁😁😁🍑🍑🍑 - #personaltrainer #fitnfastgyms #glutes #regrann #fitness #gymlife #gymjunkie #girlswholift #legday #bootyday #fivedock