Workout Wednesday: Glute Bridges

Hi There!
For the past couple of weeks, I've been doing a strength training move tutorial for the abs....well, today, it's time for a lower body strength training move! Lower body is my favorite to train, but it wasn't always that way! (No pun intended.) I love lunges, and plie squats, but bridges are probably my favorite move. Now, I know there has been a glute craze recently, but there are far more reasons to strengthen the largest muscle group in your body other than getting rid of cellulite! Here are 3:
1. To prevent back pain - your glutes are part of the posterior chain of muscles that include the erector spinae (the muscles that run vertically along side your vertebrae) and your hamstrings (backs of your legs). If one link in this chain is weak, then your back health is greatly put at risk, because the largest muscles in your body can't do the job...think about it.
2. To burn more calories - muscle builds calories. The larger the muscle, the more calories you burn, but steady state cardio will not build muscle. Strengthening the glutes will burn more calories, because you need lean muscle to burn calories, even at rest...no muscle...no burned calories...no glutes, less calories  burned...Make sure you strength train the rest of your body too!
3. To protect your knees - I love squats and lunges, but depending on how they're performed, a too much emphasis can be placed on the front side of the knee or the quads...Your muscles support your joints, and your hamstrings need to be strengthened as well. Glute bridges also strengthen your hamstrings, and your strength for certain movements, such as running will come from your glutes, not just your quads.

The how to: lie on your back. Feet flat on the floor hip width apart. (Feet should be about 12 inches from your glutes.) Pulling your navel toward your spine, press into your heels, squeeze your glutes and lift your hips off the floor...keep squeezing your glutes as you pause at the top.
Slowly lower your hips back to the start but don't quite touch the floor. This is a great move to incorporate into the beginning or end of a workout!

Once you master the beginner version try this more advanced version! Just plant one heel into the ground. contract abs and glutes, and lift!

What's your favorite lower body strength training move? Let me know in the comments below! Want better muscle definition, contact me to find out about a plan to help you get there!

Happy Hump Day!
Julie

Workout Wednesday: Seated Row tutorial

Hi There! Happy Workout Wednesday! Today I'd like to highlight an exercise that will help keep your back strong and healthy, as well as review how my workouts are going this week!  I'm really happy about the way this week has gone so far. I've been leading my first challenge group as a coach and am really enjoying my results from the 21 Day Fix! Because of our busy schedules, and eating g-free, we needed something to keep us on track, and so far, the workouts and shakeology have been amazing!!!!! I've lost over 1" in my hips and 1" in my waist. I can see my muscles, not bones, and the nutrition plan leaves me feeling energized... I'm officially no longer addicted to caffeine! I wanted to post "after" pics already, but Micah said, "Wait, the best is yet to come". REALLY?!  Where was this when I was getting ready for my wedding and didn't have time to plan my own workouts? I love this, and if you check out my 21 Day Fix page on the blog you can see the challenge pack for yourself. :) This week has been really fun, and exciting, and for all you Northerners, don't hate, but we had freezing rain, sleet, and ice the other day, so I got a day off! But, I will be working Saturday morning...

Today's post is a part of my "Strength Training 101" series. Today we're going to be talking about bent and seated rows. I'm using bands for the video, but please feel free to use weights. This is a back exercise that is great for all fitness levels, and strengthens your shoulders, and upper to mid back muscles.  Watch the video, and tell me your thoughts! What's your favorite upper body strength training move? Comment below!

See you on Friday!

Julie