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/

New Year Blues?

At this time of year it’s quite common to get the “Post Holiday Blues.” After all the activities & socialising of Christmas, New Year can feel like a real come down. When you feel like this, exercising can be the last thing you want to do. However if you can just find the motivation, exercising can make a huge difference to how you feel in the darker, winter months.

🤔Maybe you’d like to get the fitness bug this year - but just don’t know how?

Firstly, you don’t need to go to a gym! Gym anxiety is a real thing. Not everybody fits into the gym bunny stereotype or feels comfortable going to a gym. *Maybe you fear judgement that your not fit/ thin/young enough? *Often procrastination is rooted in fear of failure or stepping out of your comfort zone. *Rest assured your limbs won’t fall off & you won’t blow up!!

Actually the truth is- fitness & health is achievable for every sort of person. All you need is a friendly, encouraging, knowledgable instructor to start you off.

Why not try a local fitness class JUST ONCE with us & see how you get on?

TOP TIPS for your first class: -Arrive early so you can have a chat with your instructor about your goals or your worries. -The first step is the hardest but you’ll soon get into the swing of it & be trying more! -Remember everybody else there had a first class once , you’re not the only one! -If you’re a complete newbie, you can start at a lower level & build up for your fitness gradually. -Everybody goes wrong at some point - & it doesn’t matter. -Most importantly you’re being active and having a laugh at the same time!

Zestforlifefitness classes are fresh & exciting & never BORING!

We pride ourselves on being non-judgemental & inclusive.

Zestforlifefitness New Year Motivation

Check out our reviews to see what people say. Please feel free to comment or share if you feel we could help someone you know.

Top Tips to help improve your sleep

Everyone suffers from insomnia at some stage in their lives and we all know how frustrating it can be. It can be particularly problematic at this time of year with lots of to-do lists, loads of things to remember and all we crave is a decent night’s sleep.

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We know sleep is a great healer both mentally & physically. The most current research suggests that good quality sleep may play a role in preventing diabetes, obesity & Alzheimers amongst other conditions.

Joseph Pilates was a great believer in seeking mental calm through exercise for longer, deeper sleep leading to a more focused, productive day ahead. Pilates helps to “centre” you, calm your mind, lengthen your muscles & improve circulation.

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A restorative Pilates session after a hectic day can help you relieve anxiety & reduce stress.

Regular evening sessions prepare your body & mind to wind down and help to train you to accept rest afterwards. By incorporating Pilates moves into your evening routine you can allow yourself a few undisturbed moments to let go of those busy thoughts and focus on your mind & body connection.

Additionally if you’ve been sedentary all day & your muscles feel tight, Pilates will stretch & lengthen the muscles and loosen up the joints allowing greater comfort in bed. Stretching in the evening also reduces your risk of injury, reduces pain & stiffness and allows the muscles to recover & perform better.

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No matter when you decide to do your Pilates workout, don’t make it a dilemma or a chore that takes away from the pleasure. There’s really no “right” time and, because fitness is such a positive element in your life, you will reap the advantages of each workout whether morning, noon, or evening. The most important thing is to be consistent - stick with your workouts to get the most out of them!

Zoë Crouse

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