Benefits of Having Strong Buns (aka Glutes)

Benefits of Having Strong Buns (aka Glutes)

Your gluteal muscles are the largest and most important group of muscles in your body. Besides looking good in jeans, it’s because they consist of three muscles that work together to rotate, abduct and extend the hip making them essential to everyday movements. By strengthening these muscles (the gluteus minimus, medius and maximus) your posture, performance and overall strength will improve drastically.

Advantages of having strong glutes are:

Better posture
With most of us having to spend the majority of our days with our buns glued to a chair, we are at high risk of contracting the “sitting disease”. Too much sitting can actually lead to organ damage, muscle atrophy, and injured backs. When strengthening your glute muscles, you’ll have a strong spin and which which will improve your posture.

Improved athletic performance
Besides looking incredible in jeans…your buns can generate a significant amount of power.. Strengthening your gluteus maximus can lead to improved speed, acceleration and explosive power. It’s simple, athletes with strong glutes and hip complex are stronger and faster than those with weak glutes.

Reduced chance of injury
Not only are strong glutes essential to athletics performance but they also play a vital role in reducing your chance of injury, like a fall. Having strong glute muscles can prevent serious injuries to your knees, lower back and hamstrings, all of which are essential to simple daily activities. Weak glute muscles can also cause poor lower back alignment which can lead to some serious injuries including sprains and tears in your back muscles.

Below are some exercises that can help strengthen you fine buns!!

  • Squats
  • Lunges
  • Quadruped hip extensions
  • Single leg bridge
  • Walking sideways with a resistance band around your ankles

Personal Trainer | Fitness Guru
www.kellyfennelly.com

about

Kelly Fennelly

I have been a professional in the fitness industry for more than 20 years. A native of the PNW, I have lived in Seattle for 16+ years. I spend most of my time designing and implementing Wellness Programs for clients. Along with my passion for Wellness & Fitness, I have a passion for supporting local non-profits and contributing to our community. 7 years ago I started a not for profit charity called Little Black Dress Party and hold annual fundraising events for local nonprofits focused on women, children, and families.

Join Our Community of Amazing Women

Be the first to know about upcoming events, new shows and stories!

Why Glutes Matter!

Why Glutes Matter!

What?
The Gluteal muscles are crucial for daily function (i.e. standing from a seated position) Glutes stabilize the pelvis and keep integrity of movement in the hip joint.
Gluteus Minimus: Abducts & Rotates Hip (helps with hip extension)
Gluteus Medius: Abducts & Rotates Hip
Gluteus Maximus: Extends & laterally rotates hip joint (helps with abduction & adduction of hip)

Where?

Why?
We like to give attention to all 3 muscles of the glutes however like to feature the gluteus medius as a STAR. The gluteus medius works with other muscles on the side of the hip to assist with pulling your thigh out to the side (called hip abduction). Having strong gluteal muscles is important for walking, balance. If weak or not activating they place burden on your low back and hip flex.

3 Key Exercises

Personal Trainer | Fitness Guru
www.kellyfennelly.com

about

Kelly Fennelly

I have been a professional in the fitness industry for more than 20 years. A native of the PNW, I have lived in Seattle for 16+ years. I spend most of my time designing and implementing Wellness Programs for clients. Along with my passion for Wellness & Fitness, I have a passion for supporting local non-profits and contributing to our community. 7 years ago I started a not for profit charity called Little Black Dress Party and hold annual fundraising events for local nonprofits focused on women, children, and families.

Join Our Community of Amazing Women

Be the first to know about upcoming events, new shows and stories!

Myth vs. Fact Top 10 Water Myth Busters

Myth vs. Fact Top 10 Water Myth Busters

1) Coffee, tea and soft drink are sufficient sources of liquid

Coffee, tea and all those different kinds of soft drink are no substitute for lots of lovely pure water. While there’s an ongoing debate about whether or not caffeine causes dehydration and makes you pee a lot (it’s different for everyone), you shouldn’t really drink around two – three liters of these kind of drinks a day! Especially if they’re full of sugar or sweetener as well. (2-3 liters is roughly how much fluid we’re recommended to consume, depending on a bunch of different factors.

2) Drinking water makes me bloated

Drinking a lot of water very quickly might just temporarily bloat your tummy, so listen to your body and slow down a bit. You might also have other stuff going on in your stomach (hang on – are you still digesting food!?) Good old fashioned common sense should prevail – just don’t drink so much so fast. If you have real persistent bloating issues it could be something else like a tummy bug or constipation so best chat to your friendly, knowledgeable doctor about it.

3) I shouldn’t drink water while eating – it’s not healthy

False! Drinking (in moderation) while eating will balance your food intake and will actually improve food digestion. This is why your doctor will always recommend drinking before and during meals.

4) I shouldn’t drink water in the morning

No-ooo, who told you that?! The morning is a great time to drink a glass of lovely water! Drinking water is healthy throughout the day. Just don’t go drinking 3 litres of water all at once – at any time of the day. That’s not wise. And you’d need a toilet to be really nearby.

5) I only need to drink when I’m thirsty

Wrong! You should drink water even when you’re not thirsty. Thirst is a physiological alert that the body sends when it has lost a bit too much water. Your body is pretty clever – give it some credit, it’s trying to tell you something.

6) Drinking cold water can make me sick

Really? It honestly shouldn’t. There’s probably something else going on. Maybe try having a chat with your doctor? They know their stuff.

7) Drinking water makes me pee a lot

Yup, that’s your body doing what it’s designed to do – regulate your water balance. You’ll pee out lovely clear, odorless urine if you’re sufficiently hydrated. So that’s a good thing. If your pee is tending towards a darker yellow (or brown!) then your body’s crying out for more water. Diuretics (such as caffeine, arguably) will make you pee even if you don’t really need to. If you’re worried about peeing a lot then the best person to talk to, as ever, is your trusted doctor.

8) I don’t sweat so I don’t need to drink water

Yes you do. Your body constantly loses water to balance its temperature. You might feel superficially comfortable because any sweat is discreetly evaporating, but you’re still losing water that you need to replace.

9) I in an air conditioning place so I don’t need to drink too much

Did you even read the point above!? Even in air-conditioned environments, your body still loses water (it’s sneaky like that) and your skin dries out.

10) Drinking too much water can kill you

Drinking so much water that you die is very, very rare. Water intoxication or water poisoning can only happen when you drink absolutely excessive amounts of water – way too much than your normally self-regulating body can cope with. If you’re heading that way you’ll probably be painfully bloated and you’ll end up vomiting, that’s a pretty good signal that you’ve drunk too much. Hyponatremia occurs when the salt level in your blood becomes way too diluted. Exercise-associated hyponatremia is relatively common in marathon runners when they have not managed their water intake correctly. Listen to your body – it works little miracles every day!

Personal Trainer | Fitness Guru
www.kellyfennelly.com

about

Kelly Fennelly

I have been a professional in the fitness industry for more than 20 years. A native of the PNW, I have lived in Seattle for 16+ years. I spend most of my time designing and implementing Wellness Programs for clients. Along with my passion for Wellness & Fitness, I have a passion for supporting local non-profits and contributing to our community. 7 years ago I started a not for profit charity called Little Black Dress Party and hold annual fundraising events for local nonprofits focused on women, children, and families.

Join Our Community of Amazing Women

Be the first to know about upcoming events, new shows and stories!

Pin It on Pinterest