Guest blog I wrote for Top Local Trainer, enjoy
“1. The Barely-Moving Ellipti-Reader…
You can buy designer gym outfits and have a special websites for gym ‘selfie’.
Strength training is often a very big part of our weekly gym routine. We know that strength training has many benefits, such as improved physical performance, stronger bones, and better waistline.
Big part of the overall healthier lifestyle plays nutrition; right nutrition will leave us feeling refreshed and will improve our immune system.
But what should we eat and how much if we want to achieve fat loss whilst strength training?
In Part 1 I discussed the that squat can be potential exercise for building firm tush if it’s done in it’s wide stance variation.
In this part I will take you through some of the exercises that I use with my clients to get their bottom up&out. I will show you only four exercises, but this will be enough to build a solid template for your glutes workout and I will also give you a written out programme on how to use this template.
Motivational pictures are the craze since 2013. I think everyone has this friend whose Facebook wall (and your newsfeed until you discover amazing button called ‘Unfollow’)
is daily filled with sweaty people and something along the lines of ‘sweat is fat crying’, or ‘pain is temporary, victory is forever’ and other pictures that show how powerful Photoshop really is. Among those there is a popular genre showing filled backsides of females with a caption ‘She squats’. It is so popular it has its dedicated Page with over 1 million fans.
Going by the evidence of a random picture found online you can assume that squatting is an all round booty builder, but is it? Can you fill out your jeans doing squats and if so, what is the best method? Are there better exercises? What are they? Can pictures found online not be telling the truth?
In this two part blog I will try my best to give you an answer to this burning question and provide compelling videos of exercises to perform and give you a template programme for a booty filler.
Disclaimer: I will be doing the exercises so graphic content of the videos may be disappointing, but it will make you focus on the educational purpose of this blog.
Whilst reading stuff online on range of motions and movements I've noticed that there seem to be a lot of talk about mobility drills and stretches. A lot of those techniques seem to involve strange rubbing on the tissue and even cross over to tennis where guys buying out a lot of tennis balls just to sit on them or lay on them, in order to improve the range of motion in movement.
I will not be covering the range of motion here, as this is a completely different topic. I just want to focus on a joint that doesn’t get as much attention as hips or upper back, but in my opinion plays equally, if not more important role, in squatting or movement in general.
It will be a bit of a mouthful, but skip the joint names and it will all make sense, I hope ;)
According to images floating around the internet, it is easy to assume that in order to build a nice looking backside, you should be doing squats... with the barbell, wearing short shorts. But is this true? Find out soon.
'Greg Mikolap, BSc in Physiotherapy, and a Personal Trainer based in Maidenhead, England. Greg is also a founder of www.PTFolder.com, training solution for people who want to get fit or for people who help others get fit. With almost 10 years experience in the industry, Greg is also a course director for Faster Health & Fitness and is working on his volleyball performance book.'