StayFit Club: Highlights of My fitness activities for the Week Ending 12th May, 2024. Butts (strengthening the glutes muscles ) training

Hello dear friends, welcome to my fitness update. It was filled with much vibes as clients were very willing to follow all the programs that I gave out to them.

This week, we took on strengthening the glutes muscles. These are muscles around the pelvic girdle. Since this area is an important part of the body, it is good that we strengthen the muscles there. The reasons are not far fetched, most of which you Amy already know. But I will share some of the benefits with you guys.

Benefits of Strengthening the glutes muscles

It helps with improved posture. Strengthening the muscles around the pelvic helps us to have an improved posture. Yes, this is very true as our ability to stand and seat mostly depends on how firm our pelvic girdle is.

Performing everyday activities like walking, running, dancing and jumping including skipping won't be possible if we don't have firm glutes that has been trained

It reduces back pains. Since the spinal cord is attached to the pelvic region, strengthening the muscles there helps with better firming of the spins thereby reducing or even eradicating pack and waist pain

It also helps to enhance Atlantic performance.

Our core is made more stable as we strengthen our glutes muscles.

It also helps in weight loss

Hence, the next time your trainer wants to train you on butts, do not miss out. Some do shy away from this training especially the male folk and those who feels they have big butts, thinking that they don't want butts like the female if it's male or they don't want to add more. But as the benefits suggests, everyone needs to strengthen their glutes muscles.

The programs that helps to strengthen the glutes muscles

The programs includes but not limited to the following

The sqats

The jump squats

The walking lunges with weighs

Glute bridge

Donkey kicks

Single leg deadlift

I have uploaded one out of all that we did to strengthen the glutes muscles as a video on u tube. You can watch it below

https://youtube.com/shorts/6PVDlgNLmSU?si=7uKjPWiaTH_cXRQo

As usual, we were able to go out and train all the days that we mapped out for training. Nothing stopped us, not even rain. The days include Monday, Wednesday, Friday and Saturday.

Monday training

A client told me that he will be going to work by 8:30am, hence, he will need to train and go back home by at most 7:30am. This entails that we will have to start our training early. I told him to be out by 6am each of the days so that we can meet up.

That was what we did. On this day, we began with warmup programs. Some ran round the field, others cycled. Then we began our programs for the day.

We undertook the following programs for Monday

Single-leg deadlift

Walking lunge with weights

Jumping squats

Tire jump sqats

Sides jump squats
And so on. Below are some of our pictures

We stretched and dismissed for the day.

Wednesday training

It was another wonderful day as we undertook a lot of programs to strengthen the glutes muscles. Most of the clients came early and they took turns to carry out the programs especially the ones that require weight as we do not have much equipments for now. The programs we done one after the other. It was usually 20 reps in 4 rounds each.

The sqats

The jump squats

The walking lunges with weighs

Glute bridge

Donkey kicks

Single leg deadlift

And more

Friday training

We were also able to train this day. However, I combined a bit of abs training with glutes muscles training. This is because some of the clients need it.

We also undertook the programs in sequence. 20 reps in 4 rounds each as usual. If the program involve one leg at a time, then it will be one leg 10 reps or 20 reps as the case maybe, the the other leg will be same to balance the equation.

Saturday training

This day, we began with jugging. It was a walk-run programs as it were. We jugged round the field 2 times, then walked once, we jugged round 2 times again and walked round and we concluded with jugging round 2 times again. It was fun 😊😊😊

Then we began with our fun workout. It involves music playing and training following the rhythms of the music nonstop. It was an aerobic exercises and we had full house that day. A lot of workers who usually don't make it within the week do come on Saturdays. Here below are our pictures

I brought out 2 of the equipments that I bought for the club use. Though it was a personal equipment because the club will be buying theirs if they are able to raise the cash. I had to get these 2 because I will be using it to train them.

The equipments are the cones and the abdominal wheel.

The pictures below shows the abdominal wheel while the cones can be seen in the pictures above for Saturday training.

Conclusion

You can see that the week went well with a lot of training and vibes to help us stay fit and steem fit. We are just beginning.

Expect a different program for the new week. See you in my next update!

@bossj23 and @alli001, you guys missed this week's training. Hope to see you this new week.

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