Ok so pantomime season is behind us, but let’s bring your attention to your very own behind. We all would like a firm, lifted bottom. Did you know that a toned backside comes with some major benefits that go way beyond having a shapely bottom. So why are strong glutes so important? And how can classes at The View Studio help you strengthen them?
Definition of your Glute Muscles
You may have heard your instructor mention your “glutes,” we’re referring to three distinct muscles, as shown on this diagram:
Gluteus Maximus. This is the largest muscle of the three glute muscles and a real workhorse of your glutes. It’s the largest muscle for a very good reason—not only does it drive the big moves in class like squatting and jumping, it also helps with more functional moves like standing up out of a chair of even sitting down into a chair.
Gluteus Medius. This important gluteal muscle covers the area on the side and back of your pelvis. It assists with internally and externally rotating your legs and also helps you balance on one leg by stabilising your hips.
Gluteus Minimus. This small gluteal muscle maybe small but boy is it mighty! It also plays an important role. It works together with the Gluteus Medius to help stabilise your hips and rotate the leg inwards.
Why It’s Important to Strengthen Your Glutes?
When you have weak glutes, the rest of your body suffers. Your glutes have the important task of balancing and stabilising the entire body. Sedentary work which involves long periods of sitting at your desk or driving in the car cause your bottom muscles to turn off and stop working as efficiently as they should. In fact, we reduce the flow of blood to this muscle group as well when seated. This then creates imbalances in the body, which in turn can cause injuries.
Some typical issues caused by weak glutes include pain in your hips, low back, and knees. Also extremely likely to experience sciatic nerve pain, IT-band syndrome, and more.
When you have strong glutes, they help to support the rest of your body when you’re walking, running, getting up out of your chair. Your posture is enhanced, strong glutes help to align your pelvis which in turn makes you stand taller. Wherever you want to go in life, having a strong, balanced behind will help you do it even better.
How do I get strong glutes?
Attend a class at The View Studio. The classes at The View Studio be it, Barre, Pilates or Yoga always feature work on the back body, specifically targeting the glutes and the surrounding muscles from all angles. All our workouts concentrate on building body balance, your glutes are engaged throughout class—during prone in Pilates, Barre work at the Barre and Core Work in Yoga. To put it simply, by the end of any of our classes every part of your back body will have worked.
Less is More. Next time you are working out, take a moment to slow down, focus and really activate your glutes. Whatever move you are doing, if you are not feeling the work in your bottom, more than likely momentum has taken over, which means other muscles are being recruited to perform the action.
Sit Less, Move More. Sitting really is the new smoking. Sitting on your bottom all day really is the worst thing you can do for your glutes, so try to incorporate movement throughout your day. 5 minute walks around the office, some exercises from our Desk Reviver Pilates class or even a quick lunchtime run. Even if time is precious, just standing up and using your desk to do 20 squats will wake up your glutes. By interspersing your day with these frequent bursts of activity will not only remind your bottom muscles that they have a very important job to do, they will also become much stronger as a result.
To sum things up, having a toned, lifted bottom is amazing, however remembering what strong glutes will do for your body is even more incredible.