online edition - PRO Sports Club

seattle
Fire Up Your
glutes
By Kelsey Clevenger, ACE-certified
Personal Trainer
Toosh, rear, bottom, booty. The gluteals, which consist of
the gluteus maximus, medius, and minimus, go by a never-ending
number of nicknames. Often taken for granted, the glutes serve a
far more important role than merely cushioning your seat.
The gluteus maximus, the most superficial of the three, is
responsible for assisting us while rising from a seated position. It
also works in union with the back muscles to stabilize and propel
your entire body while running, reaching, and bending. The
gluteus medius and deep into the maxiumus, permit us to spread
our legs. The gluteus minimus is a small, strong muscle that works
in conjunction with the other hip muscles to stabilize the joint.
Together, the gluteal trio work together to help us move forward
while maintaining integrity in the entire pelvic girdle. They keep
our skeletal frame erect and act as the hinge that operates our gate.
Tips to Tighten and Tone Your Toosh
» Incorporate gluteal-focused, movement preparation exercises
into your workout. Movement prep dynamically readies your
body for exercise. Try adding side-lying clamshells, bird-dogs,
and monster walks in sets of 20 reps to build strength.
» Get your butt in motion. Enhance your rear with glutealdominant
cardio sessions on the Step Mill. Add incline to the
treadmill while walking and running for an added boost.
» Strengthen your toosh using the Life Fitness Signature
equipment in the fitness center, and practice engaging your
glutes when walking and standing. While strengthening your
stabilizers, you’ll also improve your balance.
To learn these and other glute-strengthening exercises, consult with a personal trainer and receive a complete program designed to your
specific needs. Our group fitness classes also offer great overall conditioning mixed with camaraderie and fun.
Photos: Gerald Pope Photography
50 PRO PULSE MARCH-APRIL 2011