Let's face it ladies, Caribbean women generally, and Trini women in particular, love to flout their "bumper, (package)! This display comes into full view at Carnival. Without a doubt, a well developed or firm rear end gives us the confidence we need to stand out on Carnival Monday and Tuesday in a variety of costumes, including the ever-popular bikini and beads or bikini and feathers. Some say our ethnic background and genetic predisposition determine what we carry behind but the good news is that we can enhance these muscles through exercise and of course good nutrition. This week's article 'Beauty from Behind' focuses on exercises for the glute group. However we do understand that the full approach to a wonderful 'behind' (lower body), would include all of the posterior leg muscles and of course ensuring a well balanced programme that would include training the anterior parts of the leg and one that includes a good flexibility programme.

Briefly let's take a look at the gluteal group and each of their basic functions. The gluteus (collective name) causes movement at your hip and legs and originate basically at the pelvic region specifically on ilium – the uppermost bone of the pelvis and insert on the superior part of thigh bone, the femur, and the IT band at the side of our thighs. The glute is made of three muscles with the smallest of the group, the glute minimus, acting in tandem with the glute medius to abduct (take leg to side), internally rotate (rotate leg toward midline of body) and aid hip-leg flexion (as in the down phase of a squat). The gluteus medius, the middle size glute muscle, also aids in external rotation (rotate leg away from midline of the body) and hip extension and hyperextension (straight leg taken backwards) amongst other functions. The glute maximus is the large superficial muscle of the buttocks that is a very strong extensor and rotator of the leg (Golding A., Golding S. 2003). This gives the butt its shape. A couple of basic exercises that will work the gluteal group are the squat, lateral lunge with resistance, stability ball extensions, and 'dirty dogs' to name a few. To release tightness in the area you can use a foam roller to do so and/or stretch (as demonstrated in the pictures on this page.)

Another approach to training the gluteal group is to think about what these muscles do functionally in our daily lives, let's say when we walk. To illustrate this point Mr Colin Sebright, senior Personal Trainer and Functional Trainer Specialist at the Fitness Centre in Diego Martin, explained the following: "Every time you take a step your gluteus muscles should 'fire'. If you have ever fallen suddenly off balance while taking a step, the reason for this can be due to poor glute firing. Your glute muscles play a huge part in your balance, and the stronger your gluteus muscles are, the better your balance and vice versa. Tight hamstrings and/or hip flexors will cause the gluteus muscles to be underactive and can cause poor activation. If they are not firing, your body will ask for help from muscles that cannot handle the load, then an injury can occur. Some problems that are caused by poor glute activation are a weak core, poor posture, poor balance and increased potential for injury. Some ways to activate the glute muscles are lateral lunges, kettlebell swings, standing jumps and leg press. Warming up and proper stretching can create proper glute firing".

Consequently, folks, to get to the 'minimus and maximus' perform various exercises in different planes of motion, progress load and frequency after mastering the movement of the exercise and be sure to include stretches for the gluteal group!

Exercises demonstrated are courtesy of the American Cpf Exercise (ACEr)

Next week we join Poison Ivy from Fusion 2011

in "Poison Ivy Trains for Carnival 2012!!!

Your comments/questions: tenillegonzales@hotmail.com

Ref: Golding, L. A., Golding, S. M. Musculoskeletal Anatomy and Human Movement (2003). Ace Provided materials.