The importance of a pert derrière

The truth is, when most people think about working on their glutes, their main goal is a pert bottom. But our butts are much more important than eye-candy or just a nice comfy cushion. Our derrières determine posture, pelvic alignment and are vital for our everyday movement.

There are three gluteal muscles (gluteus maximus, glues medius, gluteus minimus) & together these muscles are responsible for hip extension, internal rotation, and abduction of the hip. Gluteal muscles are used mostly when we are walking, running, lifting and balancing on one leg, by controlling the movement of the pelvis on the femur. They also support the lower back through pelvic stability & trunk mobility when lifting things, and prevent knee and ankle injury when walking or running.

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Weak glutes can lead to poor posture, back pain & hip problems. When instability in the pelvis occurs this can lead to over-compensation of alternative muscles like the quadriceps, hamstrings or quadratus lumborum (lower back muscles.)

If we sit for long periods of time the antagonistic partner to the glutes; the hip flexors can become shortened & tightened, leading to inhibition and lengthening of the glutes which can make them desensitised & slow to “fire-up.” The accompanying reduction of blood flow from prolonged sitting on these large muscles can further add to reduced function.

Exercises primarily target the gluteus medius & the gluteus maximus and can offer low, moderate or high activation. Quadriped exercises (on all fours) with contralateral arm / leg extension often found in Pilates classes can result in up to 56% gluteus maximus activation, highlighting its role as the hip mobiliser & stabiliser.

Unilateral bridge can add a further 25% gluteus maximus activation over the traditional bridge and side planks or side lying series including leg abduction movements, can stimulate high levels of activation of the gluteus medius for participants.

So next time you hear me banging on about buttocks- you know why!

References:

Reiman, Michael & Bolgla, Lori & Loudon, Janice. (2011). A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises. Physiotherapy theory and practice. 28. 257-68. 10.3109/09593985.2011.604981.

https://symmetryptmiami.com/5-reasons-strong-glutes-important/

A Note on Intensity...

One of the most frequent comments I get is regarding class intensity - especially in Pilates.

Delivering group classes to many different people can be as rewarding as it is challenging.

A Beginners’ Class will incorporate predominantly basic level exercises & stretches and the instructor will offer 2 or even 3 levels of intensity (easy / medium / hard - with or without equipment ) which the individual can choose depending on how their body is feeling on that given day.

It is important for you to “listen” to how you are feeling in that moment, respect your limitations & exercise responsibly.

Someone may be returning from a holiday, an illness, surgery or be completely new to fitness and will need to work at the lower level and perform fewer repetitions until they feel accomplished enough to build up to more.

When you've attended regular, consecutive sessions you will become more accustomed to the teaching points and can develop your core strength by choosing to do more repetitions and the harder options as you progress.

On the flip side, regular attendees to an Intermediate Class which generally includes more challenging exercises, may sometimes be glad of being offered easier options if they’ve pulled a muscle in the garden or simply had a rough day!

In an ideal world every beginner starts at the exactly the same point

- progresses their strength at exactly the same time

& all move on together to the next available Intermediate Class.

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.....In the real world people start & attend at different times,

carry old injuries, have differing occupations,

pastimes, genetics, health concerns

or can’t attend

the Intermediate Class because they’re not free on that day!

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Hence the beauty of delivering Group Fitness & Pilates classes

- something for everyone

- wherever - whenever.

So the take home message is:

"Challenge your current fitness levels, aim to improve steadily,

but respect your limitations and do what your body tells you."

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Those who would rather have individual attention with a series of sessions specifically designed to suit your unique needs can contact Zoë to arrange 1:1 sessions.

Lastly, if your health changes in any way, it is your responsibility to ensure you inform your instructor immediately as your PARQ (Physical Activity Readiness Questionnaire) will become invalid.

Zoë Crouse

Here’s how to enhance your Pilates Practice with Mini Balls.

The Pilates Mini Ball is an effective addition to your Pilates Practice because it builds core stabilisation by adding resistance and boosting the activation of your pelvic floor muscles.

The mini ball further challenges your balance by adding an unstable surface promoting greater engagement of your deep core muscles. These essential muscles work to stabilise the entire body improving your functioning in everyday activities.

The Mini Ball

Further more the Mini Ball is especially beneficial for those struggling with back pain as it allows the exerciser to build their strength gradually providing a little bit of extra reassurance when returning to exercise following injury.

Let’s not forget the added flexibility you will gain when using the mini ball whilst stretching. The ball allows you to gently lengthen your muscles while performing your stretches and little by little increase your range of movement.

Lower back support

The ball is great for total newbies or returners as it can be partially inflated and placed in the lower back to provide support whilst doing seated or semi-supine exercises. A partially inflated ball can also provide support behind the head for those with neck pain or tension.

A fully inflated ball can be used as a focus tool enhancing your concentration & centring. This aims to develop extension & flexibility in many of the muscle groups. When placing the ball under the knee or hand during all fours exercises you emphasise the principle of balance by creating an unstable surface which your deep muscles have to work against to gain greater core control.

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Aligment Enhancement

Lastly the mini ball can be used to isolate and strengthen the adductors in the inner thighs by squeezing between the knees activating the pelvic floor and glut muscles too! In this position it also helps to remind you of your correct alignment stopping you from being tempted to let your knees fall inwards.

Many of these exercises can adapted for use at home, on the go or in class. All in all, a nifty bit of transportable equipment.