Day 19: The Cute Glutes Flow
Main Points for Today:
When it comes to a booty, I can’t tell you what a flatty patty I had back there my whole life—even though I was doing the strongest yoga possible for a living…until I started doing two things differently:
Leg extensions &
HIIT (High Intensity Interval Training)
Yoga, as we know, is excellent for many things. But building your rearview, or glutes, is not one of them. And not only is it rather nice to have a firm, lifted backside, it’s crucial for your hip, pelvic and low back joints to stay healthy and balanced.
During this Core Strength Transformer, you may have noticed I’ve been adding in some back body work. This is because in your body, nothing is one-sided.
You need right and left sides to be pretty evenly strong and open, or misalignments can occur.
Same with the front and back of you.
Now, anatomically, it’s true—no muscle actually crosses the midline of your body. You’re basically two halves stuck together. This means that you will always have one side longer than the other, one side tighter or more flexible than the other, etc. This is normal.
But if you’re over-working your core strength, as well as your daily tasks (think: sitting, driving, emailing, binge watching The Good Place on Netflix)…you are more often than not in flexion, or a curled forward position.
This is not only bad for your back, it’s not doing what your back body requires to be strong: extension.
Extension is an anatomical and movement term for moving behind yourself, as in backbends, and moving your legs and arms back, like Rose on the front of the ship in Titanic.
HIIT is important, because unlike yoga it builds fast-twitch muscle fibers (these tone up and tighten your muscles into healthy definition), and optimizes your cardio and fat burning ability, which, whatever your body type, will help show those muscles even more.
Today’s workout will counter-balance and cross-train all the core and forward motions you’ve rocked, with the exact timings and movements you need to do to build lean, strong—and spine-safe muscle in your hamstrings, glutes and lower back.
And PS—bring your water, because you’re about to get all Sweaty Betty with me!
See you on the mat.
Thank you for kicking booty with me today!