Personal Training In Chiswick

The Pancake Butt

Dec 18th, 2012

The Pancake Butt

I’ve finally gotten my “butt” into gear and written another article, today I’ll be focusing on your ass!!
The glutes if you want to be technical.

Women’s goals are generally focused on tightening up their tummy, getting rid of their bingo wings, and tightening up their butts.
They’re right about training their glutes but the jane fonda style workouts aren’t really cutting it anymore.

This goes for men too, if any of you really play any sports, be it tennis, running or basketball it all starts with the glutes.
If I had known 10 years ago that the glutes were the one of keys to increasing my vertical jump for basketball then I wouldn’t have focused so much on training up my calves.
Me and my friends were convinced that having bigger calves would allow us to jump higher. To some degree it helped but we were wasting our time.

What we should have done was target the first muscle that activates in any given movement – The glutes.

The glutes and posture –

Possessing strong glutes also allows us to keep our pelvis in neutral position. In most cases we generally assume that due to peoples lifestyles, ( sitting down, driving, running/walking) the hip flexors tighten up causing the pelvis to tilt forward and throw the lower back out of alignment, when this happens the glutes become inactive. The glutes also help control the tracking of the knee joint making sure it doesn’t track out of line when we do any single leg movements i.e running/jogging. Restoring your structural balance is vital in having a healthy body so always have a balanced exercise program that promotes all movement patterns.

ITB-anatomy

Isolation or compound exercises (multi joint)

There is no right or wrong answer when it comes to training your glutes, any type of movement that stimulates the glute fibers will be sufficient. However there are quicker ways, remember progression in your exercises are the key to improving strength as well as tone.


glutekickback2

What I have found to work with my clients is performing a series of  2-3 exercises run in a circuit style to improve strength and activation, If need be also foam roll the opposite muscles to inhibit overactive muscles. If you have knee issues then I recommend seeing your doctor and a certified trainer to come up with exercises that work around your problem.

The Big 3

3 exercises to challenge your glutes in a different way.

Split squat

Bulgarian Split Squat

Single Leg Deadlift with KB

Single leg deadlift

KB swing


swing kettlebell

Remember work your glutes, they’re more important than just the look…….Say no to the pan-cake butt.

pancake butt

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Metabolic Fitness was founded to teach clients how to the perform weight training safely and effectively. Working in Chiswick W4 and the Richmond, London area. You can follow us on Twitter or Facebook using the links below.

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DISCUSSION 3 Comments

  1. 6 top exercises to tighten up your butt | Small group personal training west london | Richmond bootcamp, old deer park, Isleworth, w3 Ealing, Chiswick, fulham, hammersmith February 16, 2013 at 11:22 pm

    […] If you read my previous article titled “The Pan Cake Butt” you would have learned about the anatomy of the glutes, why you need to have strong glutes and what exercises you should do. If you haven’t you can go Here […]

  2. 6 top exercises to tighten up your butt | Online Personal Trainer London | Professional online personal training exercises for men and women August 9, 2013 at 6:47 am

    […] Coach February 16, 2013 0 If you read my previous article titled “The Pan Cake Butt” you would have learned about the anatomy of the glutes, why you need to have strong glutes and what exercises you should do. If you haven’t you can go Here […]

  3. 6 exercises to tighten up your bum | Professional Personal Training South West London, Mortlake, Barnes, Richmond November 6, 2013 at 2:56 pm

    […] If you read my previous article titled “The Pan Cake Butt” you would have learned about the anatomy of the glutes, why you need to have strong glutes and what exercises you should do. If you haven’t you can go Here […]

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