Build A Better Backside

Here a just a few exercises to help shape your Gluteal muscles.

Starting Position:  Plank Position with all muscles engaged

Alternate Leg Lifts holding body in a firm plank position

Starting Position: Curtsie squat with hips square

Lunge same leg outside, keep weight on inside leg and hips reaching back

Starting Position:  Heels together, hips elevated and open, elbow plank position

Engage glutes and raise legs upwards, core stays still and solid

Perform 3 sets each of these exercises with 12 reps slow followed by 12 reps fast.

Exercise motivation is different in men and women

 Just finding the will, desire and time to exercise can be hard.  It is scientifically proven that exercise can prolong our lives but many are obese.  We all know what we have to do to stay healthy and yet we just can’t make ourselves.  Motivation is the key to consistently exercising and ultimately improving our health.  Understanding that men and women are usually motivated in different ways may help us overcome some of the road blocks that keep us from working out. 

• Women are generally pushed to stay active so that they feel good about themselves.
• They want to have a better body image and exercise to fix a certain body part. 
• They are more in touch with their bodies and use the mind-body connection to find good health. 
• They exercise to maintain the energy they need to face the day-to-day demands. 
• They don’t mind exercising in groups or classes and love the camaraderie and friendships
• Tend to work their lower bodies to lean down
•  
• Men generally focus on strength training and muscle gain.
• They are motivated by measuring strength increases.   
• Love to compete whether it is with themselves and their weights or with others
• Tend to avoid group or choreography based classes
• Tend to work their upper bodies to bulk up

The lists above are just general gender tendencies and may not exactly fit into what personally motivates you.  The more we learn about what makes us tick the more success we will have. Try new things that will keep your workouts fresh.  Staying excited about the same thing over and over doesn't work.  Change up your workout routine every 4-6 weeks.  You have to mix things up.  Your body adapts to the same stimuli so you need to challenge your body in different ways. 

 Also an educated exerciser will be empowered and motivated to keep exercising.  Know that your physiology doesn't change from the waist up or the waist down.  Women need to work their upper body and definitely add strength training to their workout routines. Women don’t have to bulk up when using weights.  Men don’t avoid your lower body.  Be adventurous and try some group classes.  

Find what makes you tick and then grow from there.  Never stop finding reasons to exercise.  Your longevity depends on it.