By using thekatrinaruthshow.com, you consent to our use of cookies.

News

Do You Have Lazy Butt Syndrome? How To Lift Those Gluts Quick-Smart

I don’t do a whole lot of blogging on corrective exercise. As much as I love correct training and functional exercise, most of what I write is nutrition, lifestyle and mind-set based – these areas are my passion.

But occasionally there’s an exercise related topic which I simply MUST write about, because it’s just that important.

And today what I want to talk about, what I’d love to get a grip on, is your booty. Metaphorically speaking, of course.

Did you know –

  • The gluteus maximus (that’s your main butt muscle) is the largest muscle in your body?
  • It is used in both standing and walking but is most important as a powerful mover of your hip when you are straightening up from a bent-over position or from sitting down?
  • Your butt is considered by many experts to be one of the most important parts of your core?
  • Even if you regularly perform lower-body exercise (such as squats and lunges) you may not be working your butt?

How To Tighten, Tone And Perk Up Your Biggest Asset

Your butt, by nature, is a lazy animal. No, I haven’t been spying on you, and I’m not referring to that night last week when you sat on the couch for hours watching rubbish and eating worse. The truth is that your gluts love to work and they love being perky, but they need a little coaxing. But unless you are lucky enough to be genetically perfect or have never engaged in sit-down work, incorrect exercise technique, poor eating habits, or the occasional case of the i-can’t-be-bothered’s, well then it’s more than likely that you’ve got a case of lazy-ass on your hands.

Your bum should be the driver of many of your most important movements, not an unwelcome passenger on your Body Incredible journey. Here’s how to get that butt of yours not only working at 100% plus, but looking tip-top from the top-down and the bottom-up:

  • Squeeze it. Sounds simple, almost stupid, but unless you actively ‘engage’ (squeeze) your booty than you haven’t really got much of a chance. Whenever you climb up stairs, run, bend and lift, squat, lunge, heck whenever you get out of your chair, squeeze your butt! The simplest solutions are often the most effective. I like to tell my clients to imagine they’ve a hundred dollar bill between their butt-cheeks. You drop it, you lose it!
  • Complete your squats and lunges. I’ve watched thousands of people workout, and there’s one common theme. Most people are lazy. Don’t be one of them. Whenever you perform a lower body exercise, complete the movement. This means that you need to come to a full standing position between each rep. As you stand up from your squat or lunge, be sure to push your hip forward and – you guessed it – squeeze your butt.
  • Be specific. If you have a lazy butt then you might need to be a little strict with it. While squats and lunges are two of the best booty-toning exercises, you may need to do a little groundwork in order to get your gluts ‘firing’. What do I mean by this? If your butt (or any muscle) has become lazy then it needs to be re-trained. Here is one of the best corrective movements to re-activate your gluts (this exercise also works your core, your back, and your arms!)

Step One: I’m holding a lightly weighted cable in my right hand.

Step Two: As I pull the weight back my same side leg comes up.

To activate my left glute I lock out that leg, engage the thigh muscles, push my hip forward and squeeze my butt. Perform 2-3 groups of 12 repetitions on each side. Be sure to maintain upright posture and keep your tummy muscles lightly pulled in. This movement can be done without weight, or with a very small dumbell. Believe me – you WILL feel this, and after several weeks of performing glute specific exercise you’ll notice your butt working in other movements where previously you may have only felt your knees or leg muscles.

  • Massage and release work: muscles that are facilitated (overly tight, holding knots, toxins or other tension) cannot and will not work properly. If you suffer from tight or sore hips, a tight lower back or hamstrings, or just don’t ‘feel’ your butt working, then you probably have a large percentage of unused butt muscle. A good sports masseuse, osteopath or myofascial specialist can release knots in your muscles and allow them to work to their full capacity again.

Sounds like a lot of attention all paid to one muscle, doesn’t it? On the other hand, do you really want to let your butt become softer, saggier and less sexy with each passing year when a little attention of the right kind could have it not only supporting your hips, back and core effectively, but looking hot and perky?

Duh, right. What are you waiting for – get squeezing!

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

🔥🔥 FIRED UP & FINANCIALLY READY TO EXPLODE is here! Eeeeeeekkkkkkkkkkk and a HALF! I have not been this, well, FIRED UP & READY TO EXPLODE in a LONG while.

https://thekatrinaruthshow.com/firedup

You know when something just comes through you?

And it’s HOLY FREAKING FLOW YES and all the things?

And you FEEL the fire and the gold and the energy and the NOW?

Well,

this is that.

AND THEN SOME.

I’m so proud to invite you in to this brand new course with me! I will be teaching this in a LIVE Facebook group with twice weekly livestream trainings (+ more!) – something I have not done in a very long while.

When you say yes to soul-

life says yes to you.

Fired up and Financially Ready to Explode is the NEXT level wealth and mindset strategy for the already successful woman who is done playing small!

Here’s the thing –

There are very clear reasons why you never quite get to that FULL inhale-exhale state of money freedom, even as your income and lifestyle goes up.

You can bet your sweet ass we gonna talk about those reasons. Understand them. And learn how to roll with them. BECAUSE YOU GET TO BE ABLE TO BREATHE FULLY BEING YOU.

And OMG. So much more. And a LOT of it comes down to understanding that the MONEY WORKS FOR YOU WHEN YOU UNDERSTAND HOW TO ROLL WITH YOUR OWN CHANGING NEEDS.

And? That there are a million freakin’ ways to make money and there is ALWAYS money there that gets to come from flow. So for women like us … one of the biggest FOOLHARDY AF things we can do .. is try to make our business flow respond to things we think should work, things that did work, things that are working for others, etc!

What we need instead is simple:

A clear freaking understanding of where today’s money is at. This week’s. This months. The long-terms. And how to do it all in a way where true wealth growth becomes automated and inherent to who you are. Where you can breathe fully in your creative needs each day. AND, where it’s ALL fun and yes whilst making a crazy impact on those you want to help!

In short?

You need to get FIRED UP AND FINANCIALLY READY TO EXPLODE with me.

And that’s what we’re gonna do here:

FIRED UP & FINANCIALLY READY TO EXPLODE

– Next Level Wealth Mindset & Strategy for the Already Successful Woman Who is Done Playing Small –

We begin Thursday Feb 18th, US time.

https://thekatrinaruthshow.com/firedup

30 days together.

Bi-weekly livestream trainings in our closed Facebook group. (Yes! I have not done this in absolutely AGES!)

Q&A sessions after each live training (times will vary to account for the multitude of timezones, all sessions recorded)

Daily conversation and asskickery and added learning in the Facebook group (I can’t wait!)

Journal prompts + homework to follow each training

Complete understanding of the different ways money should be coming in, covering over 30 different considerations for where money comes from and why it’s NOT coming in when it’s not!

Tailored to you pathway for understanding your blocks, setbacks, why you would NOT want what you say you want, and exactly where the biggest ‘bang for your buck’ moves are to be made in order to open up receiving.

Tailored to you pathway for understanding how to flow with the above based on your changing needs, energies, goals, and desires!

I’m teaching you exactly how I always know how to roll with my OWN ebbs and flows, and the exact way that I do that. This is why it’s tailored! I teach you how to design the process for YOU, and how to always know when things need adjusting or fine-tuning

Here is my all in all purpose and intent for you with this brand new course:

1) You understand how to get money to show up from you via automated and systematic ‘cash machine’ sources, in a way that is fully aligned and flow yes for you and your brand AND your peeps

2) You understand how to roll with the day to day living breathing moving changing multi-passionate VIBE of the thing, namely how to pluck down money from the great beyond like the supernatural badass you are DEPENDING ON WHO AND WHAT YOU ARE AND WHAT IT IS YOU NEED TO BE DIALED IN AND SWITCHED ON THAT DAY. Etc.

I can’t wait to spend these 30 days with you! We begin We begin Thursday Feb 18th, US time.

This? Is the fire and gold and holy freakin’ rainfall you’ve been waiting for. LET’S GO.

https://thekatrinaruthshow.com/firedup

PPS.

The pre-work is hands on and practical AF! 🔥 Join today and receive immediate access to a 1 hour+ previously private client only audio I recorded on the 11 Ways We Make More Money Consistently in my company. You can implement all of this now, it’s one of the most powerful trainings I ever recorded.

And!

I’ve included a Join Today Bonus!

Every day up til our start date I will be emailing out a photo of my journaling from that day, and an insight into why / what I journaled, plus a prompt or three for you. This is a join today bonus on TOP of the pre-work! Fun!

Psssst there are other badass bonuses as well. But you’ll have to read the page to see 😉

https://thekatrinaruthshow.com/firedup