New Year’s Resolutions – we make them, we break them, we guilt ourselves about them – but what if this year we made a resolution that we could feel good about and actually keep?
The truth of the matter is that you can make and re-make resolutions at any time – not just in January! For example, I like to establish or re-affirm my intentions in tune with the lunar cycle, which allows me to continually assess what is and isn’t working for me throughout the year. [Read more…]
3 Reasons to come to my Stretch Class
I have trained in a number of styles of dance so have always had the importance of stretch drilled into my head from an early age. The importance, benefits and the safe practise of Stretching really have been part of me since I could basically walk! I base my class on stretches with partners so you can get the full feeling of your full potential of flexibility for all parts of the body. [Read more…]
Social interaction and bonding, whether with peers in the same group, team or class, or with a partner or a child, all have been shown to be beneficial for your health. Emotions such as affection and trust characterise bonding.
Group fitness classes bring a social element to exercising which helps with motivation and commitment. The bonds that you build with instructors and other members should grow stronger over time. [Read more…]
Should we or shouldn’t we plank?
Planks are a phenomenal exercise for core strengthening, but only if done correctly. Holding a plank will engage multiple muscle groups simultaneously, and in doing so will work more than just your core, by also working the glutes and hamstrings. A plank supports correct posture and improves balance. [Read more…]
Taking a break can be good for you.
The holidays are coming and how are you going to juggle everything from family, social events, cooking, shopping and even the wrapping? During this festive period, it is often difficult to make exercising a priority. Please don’t beat yourself up over this, as taking a break from your workout routine is not a bad thing and chances are that you will probably more than make up for it in the New Year. [Read more…]
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.
No excuses, as just 5 minutes of exercise a day (whether that be cardio or Pilates) can improve your health and increase your lifespan.
Here are 5 great Pilates exercises for you to do at home or anywhere else that is suitable. Get caught short and can’t do them all together, don’t panic as you can do these at anytime, separately or together and in any order. Maybe you will pick one to do after putting on a wash and then another one later before preparing dinner and so on.
This first video is designed to sculpt the arms and help prevent or get rid of those ‘bingo wings’.
Secondly is the leg strengthener.
Our next daily video focus’s on the Glutes (Buttocks) in a supine position.
Fill another minute of your day with some mat work.
Finally the last video is designed to work the Glutes again, but this time in a standing position.
Once again remember that these exercises can be spaced out throughout the day and can be completed in any order.
Why not take up the challenge of just 5 minutes a day? If you already do Pilates regularly then why not add these extra 5 a day to your schedule to reap even more benefits. If this gives you a taste for Pilates, then book a class at ‘The View’ studio.