Weightlifting & Exercise/Gluteus maximus

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Expert: Karen Fili Sullivan - 7/7/2005


Question
I want to build more muscle in my gluteus maximus, what is the best way to do it ?

Answer
Etzalery, The best way is to do the following three exercises:
1. Squats -- Be very careful to keep your proper form.  Have a trainer show you this.  Your knees can never comeover your toes and your back needs to be straight.  I can't explain it, someone has to show you.  Remember as you squa down you are moving as if you are looking for a chair in the dark and really sticking your butt out but the up move is what works the butt.  You have to keep your feet flat and drive through your heels to concentrate the move in your behind.

2. The next one is to step up!  Get a bench that is as high as your knee.  Place one foot at a time on there and then step up onto it and stand tall and flex your butt.  After you do 15 or so of those change legs.  You don't rest long on the botton!!!

3. The last one is a reverse isolated lunge.  You will need something to hold onto and a bench behind you.  Hook the toes on one foot on the bench behind you and extend the other leg forward.  You need to be pretty stretched out.  With your body completely upright you lower the back knee to the floor and as you stand you drive through the heel on the front leg.  Be sure the knee doesn't come over the toes.  Your shin should be straight up from your ankle on the front leg.  A trainer should be able to watch your form on this too.  

That's it!  They are wonderful.  Several of my clients are doing this and are very pleased with this routine.  If you don't feel it in the butt, you aren't concentrating the push through your heels.  Start slowly.  You want to be able to walk!
Be Well, Karen

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Karen Fili Sullivan

Expertise

Karen has more than 20 years experience and can help with lifting technique, muscle recovery, weight loss, body building and powerlifting. She has been certified by AFPA as a Personal Trainer and four years ago acquired a certification from the same agency as a Post Rehabilitative Exercise Specialist. Any recommendations or advice rendered are based on fitness information as specified by the American College of Sports Medicine and the American Fitness Professionals and Associates. Follow her Blog on http://karenfilisullivan.com

Experience

Almost 25 years coaching and training. Wow! I feel old. Before that I was a competitive bodybuilder and powerlifter (ask my Chiropractor -- he can tell you). I have trained kids ages 12 to 89. From sports specific training to stroke rehabilitation. I love helping people move more gracefully, powerfully and safely.

Education/Credentials
English with a Journalism concentration was my college education. My training has been with my mentor, Jack Michaels, ACSM and professor at the College of William and Mary. My certifications are with the American Fitness Professionals and Associates. I hold a certification as a Personal Trainer and a Post Rehabilitation Exercise Expert (Isn't that a mouth full). My continuing education requirements have been fulfilled at a number of organizations and are monitored by AFPA. I keep my Red Cross CPR and First Aid current.

Past/Present Clients
Clients include athletes training for marathons, mountain climbing and general weight loss. In addition I have clients troubled with COPD, Fibromyalgia, and Parkinsons as well as stroke rehab. She was the Strength and Conditioning coach for Williamsburg Aquatic Club, a USA Swim Team, in Williamsburg, Virginia for 3 years.   Karen is presently working at Main Street Gym in Historic St. Charles, Missouri where she teaches Pilates and continues her work with clients. Her training reaches across the country with her long distance Body Restoration eTraining. Her dedication to fitness reaches into the nutritional supplementation with Shaklee products. She only works with clients who add nutritional supplementation to their training. Read more of her story on www.shaklee.net/BodyRestoration

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