All posts tagged: glutes

Five exercises a trainer wishes runners would do to strengthen their glutes

Five exercises a trainer wishes runners would do to strengthen their glutes

Published by Jenni Sidey

Most runners know that their glutes are some of the most important muscles that they use to run, propelling them forward. That’s just start though, as Erica Marcano, a strength and conditioning coach and the founder of The Notorious ATC, explained to me. The glute max—the big peachy one— is your most powerful hip extensor, and, yes, it helps propel you forward, but it also stops you from sinking when your foot hits the floor. You may like The accompanying glute med and glute min help steady your pelvis any time you have only one foot on the floor. Together, they help keep your knee from caving in and your hips from swaying side to side Marcano shared her top five glute-strengthening exercises for runners with Fit&Well. These exercises involve minimal equipment, so they are easy to do anywhere,” she says. Along with your glutes, the routine will also develop your hip rotator muscles. These muscles help improve stride efficiency and aid with ground reaction force absorption. Plus, rather than working muscles in isolation, these …

The 15-minute barre routine a trainer recommends for stronger hips, glutes and core

The 15-minute barre routine a trainer recommends for stronger hips, glutes and core

Published by Jenni Sidey

Barre isn’t just something you do in a boutique studio—it’s a low-impact, full-body workout that can be easily done at home. Barre instructor Tara Riley has created a 15-minute at-home routine that blends the precision of barre with the functional principles of Pilates and strength training. “This routine focuses on coordination, control and balanced muscular development,” she tells Fit&Well. “It will help you build strength while maintaining mobility and flexibility.” You may like Move through each section with minimal rest, but take breaks if needed. A mat, sturdy chair or wall, and light dumbbells are all you need. Warm-up A Walk through the feet Reps: 8-10 each side Stand with your feet together and lift your right heel.  Lift your left heel so you rise onto your toes, then lower your right heel to the floor. Repeat on the other side, and continue to walk on the spot, rolling from your heel to your toe, moving smoothly with control. Standing abs activation with knee lift Reps: 8 slow, 16 fast Lift your arms to shoulder …

This seven-minute low-energy Pilates routine is designed to wake up your glutes and core

This seven-minute low-energy Pilates routine is designed to wake up your glutes and core

Published by Jenni Sidey

If you’re low on energy but still want to move your body, a short Pilates flow can be a smart choice. I asked Nicole Hernandez, co-founder of Pilates Pros and a certified Pilates teacher, to create a gentle seven-minute routine that would switch on the glutes and deep core muscles, without putting extra strain on the joints. The routine focuses on slow, controlled movements to build stability, improve body awareness and help you reconnect with your breath. You may like Try it on recovery days, after long periods of sitting, or whenever you want a quick reset. It’s simple to follow and easy to do. Overview Quadruped cat-cow x 8 Bent-knee kickback x 10 each side Fire hydrant x 10 each side Bent-knee kickback to fire hydrant x 10 each side 1. Quadruped cat-cow Video: Nicole Hernandez / Pilates Pros Reps: 8 Rest: 15sec How to do it: Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. Get on your hands and knees, with your hands under your shoulders and …

My osteopath told me to do this one type of daily movement to strengthen my glutes, loosen my hips and protect my lower back from prolonged sitting

My osteopath told me to do this one type of daily movement to strengthen my glutes, loosen my hips and protect my lower back from prolonged sitting

Published by Jenni Sidey

Face down on my osteopath’s treatment table after a long, sedentary day in the office, I recently asked if anything can be done to offset the harm caused by prolonged sitting. Without hesitation, associate osteopath Andy McIntyre BOst MSc from The Livewell Clinic in London, fired back: “Hip hinge, hip hinge, hip hinge—all day long.” Mastering this simple movement, the kind of pivoting motion involved in bowing forward then returning to an upright position with a flat back, “will undo a lot of the damage caused by sitting,” he tells Fit&Well. You may like “When seated for long stretches, our hip flexors can become very tight as they get used to holding us in that 90˚ posture,” McIntyre explains. “At the same time, our glutes get very long and very weak.” As a consequence, when we need to perform hinging movements, like lifting something off the floor, we can end up using our back too much or, when squatting, straining our knees. Often, McIntyre finds, when people present in his clinic with lower back or …