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You've probably heard this a thousand times; a chain is only as strong as its weakest link. It is even more relevant when we speak of the human body. As a trainers who trains more than 40 hours a week, I can tell you that although everyone one has different weak links, their are some that are very common. Amongst those, there are the glutes (your butt) and the lower abs (especially in women). In order to achieve great results with my clients, I have become an pro at developing the glutes and lower abs. So here are a few facts that might help you develop strong and beautiful glutes and lower abs.

Glutes and Lower Abs Work Together

If you've ever changed tires on your car, you know that the easiest way to loosen your bolts is to use a four-way lug nut wrench. You can then apply opposing forces at the same time by pushing one side and pulling the other. These opposing forces work together to create more force. This is called a force couple. The glutes and lower abs work in a force couple to tilt the pelvis back. - To make sure you understand what tilting the pelvis back (posterior pelvic tilt) means, just imagine your pelvis (hip girdle) is a big bowl of water; you'd want to poor the water to the back. - A posterior pelvic tilt will help stabilize your low back against your arms and legs that try to extend your back. Keeping your back in the correct posture will therefore increase your force output for the arms and legs and lower your risk of injury.

Glutes and Lower Abs are Essential for a Strong Core (back pain)

As I explained before, they glutes and lower abs force couple are essential to stabilize the back. If these muscles aren't properly functioning (which is the case in most people), this means that your back is constantly under pressure because it does not function from the right posture. Strong lower abs and glutes will therefore greatly reduce your risk of back injury of pain and might even help you alleviate or eliminate the pain in your back, if you already have some.

Glutes are the Strongest Muscles in Your Body

Not so many people know this, but your glutes are actually the strongest muscles in your body! If it's the strongest, it has to be very important. Yet most peoples glutes are either not firing at all or a just very weak compared to the other muscles of the lower body, especially the quads. This is probably due in most part to sitting down on a chair for 8 hours a day. Getting your glutes strong will without any doubt greatly increase your speed, power and stability.

Glutes are Often Inactive

This as already been mentioned, but again I must insist on this fact. If your glutes aren't properly working, you will without any doubt eventually have some sort of chronic pain and you will never perform to your ultimate performance level. Activating the glutes can simply be done by lying face down with your knee bent at 90 degrees; you must then push your heel straight up towards the ceiling. Make sure you are not using your low back; you want to push your thigh off the ground, but your hips must stay on the ground. You must also be certain that your glutes are actually activating. Palpate your glutes and if your don't feel them contracting really hard, try tapping or palpating them whill lifting your heel to the ceiling.

Jogging Doesn't Develop Great Glutes

This is one of the most popular myths. Glutes are fast twitch muscles, which means that long endurance activities such as jogging will not develop your glutes as needed. In fact it might even create a bigger imbalance between your quads and your glutes. Glutes are designed essentially for sprinting and jumping. Of course it is not safe for anyone to do this, like beginners or people with chronic pain, but keep that in mind. If sprinting or jumping isn't an option for you (because it isn't for a lot of people) you can focus on hypertrophy training, between 8 to 12 reps at a moderate intensity. To hit the glutes even more, focus on pushing from the heels, rather than from the toes.

Great Glute Exercises

Step Up

Sumo Deadlift

Squat

Floor Hip Extensions - keeping a posterior pelvic tilt at all times greatly increase glute activation

Side Lateral Leg Raise - do not move the hips during the movement

Lower Abs are Often Inactive

Just like the glutes, the lower abs are very often inactive. This can be due also to long periods of time spent seated, but I would say that the two biggest reasons that lower abs are functioning are bad nutrition and/or scars; this shuts down the muscles which quickly become very weak. To learn how to get your lower abs working, check out How to Work Lower Abs [http://devynecode.com/2008/10/21/how-to-work-lower-abs-to-improve-performance-in-your-sport/] to Improve Performance.

Lower Abs Lose their Job to the Hip Flexors - Leg Raises Don't Necessarily Work Your Lower Abs

If your lower abs aren't functioning properly, the hip flexors will override the message from your brain telling it to work. So doing leg raises without good lower abs coordination will only work your hip flexors and your upper abs (which need to compensate for the lower abs, even though it isn't their function). You therefore create a bigger imbalance every time and create a lot of torque on your spine, greatly increasing your risk of back pain and injury.

Great Lower Abs Exercises - you must absolutely master all coordination exercises before attempting these

Lower Abs Hip Raise

Reverse Crunch

Hanging Reverse Crunch

V-Up

Putting a lot of emphasis on glutes and lower abs will greatly improve your performance level by increasing your stability, your ability to produce force in your arms and legs, your speed and your power, while drastically decreasing your risk of injury.

Enjoy Ultimate Performance!

Andrew DeVyne

Andrew DeVyne is a personal trainer and an athletic development coach who specializes in performance enhancement, whether you are a beginner who never trained or an advanced professional athlete. He will make sure you achieve your ultimate performance level. To ask questions or receive weekly articles, exercises and nutrition tips for FREE, visit [http://www.devynecode.com]

Expert Fitness Advice On How To Get In Shape For Your Wedding Day

There are few times in a woman's life when getting in shape is more of a priority than just before their wedding day. Everyone wants to look their best when getting married but unfortunately there's a lot of misconception about the best way to go about it. I get a lot of inquiries from brides to be on their fitness so I figured I'd do an article recapping the most
frequently asked questions and answers.

 How much time should I give myself for a body transformation before my wedding? I really want to look my absolute best and don't want to unreal expectations.

As a general rule I recommend brides give themselves 12 weeks to transform their body before the wedding day. Of course this depends on what the primary changes are you'd like to see. You can tone and firm up nicely with eight weeks of hard work on resistance training, but if you're looking to lose more than 10 pounds and really transform your body you'll need more time.

Trying to do excessive exercise and drastically cutting calories in a rush will only lead to a catabolic state where you'll break down lean muscle instead of building it. This is commonly referred to as the "skinny-fat" look. This is the last thing you want for your wedding day photos.

Sunken cheeks, bags under your eyes, and a lack of muscle definition will certainly not make you happy. Bottom line is must give yourself time to look and feel your best. Avoid the most common mistake of waiting until the last minute before starting a structured exercise and nutrition regiment.

 What are the biggest mistakes you see brides making with their fitness and nutrition prior to their wedding day?

Without question the biggest mistake I see is brides waiting too late then rushing to try and lose weight. There's also a tendency to crash diet and do a ton of cardio which almost always backfires. While cardio is certainly beneficial for fat loss, resistance training is essential if you want to change your body composition along with toning up.

Doing high intensity burst training and interval training will produce the best results in the shortest amount of time but you have to work up to it. This is one of the reasons why a twelve week window is so beneficial. You simply have to give your body some time to adapt to the increased workloads associated with high intensity training.

Some women like to do yoga, pilates, and other low intensity type workouts which is fine but when you really want to get "dialed in" for something as big as your wedding day, you'll want to hit resistance training with focused effort and hard work. There simply is no substitute.  

 What will be the most effective type of workouts for losing unwanted body fat around my hips and stomach while getting toned and firm?

These are the two areas that seem to get the most attention as they'll certainly be noticeable in most wedding gowns. It's important to understand that "spot training" fails miserably in the real world. You can't do enough sit-up's to loose your belly or enough reps on that silly hip
abduction-adduction machine in the gym. As a certified Charleston personal trainer I've
written extensively on this subject. See my article on "The top 5 health club machines to avoid" for more information.

The best way to loose fat around your belly and hips is to work the large muscle groups with high intensity effort. An exercise like free weight squats will do more to help you loose fat in those areas than just about anything else. It may sound weird but it's true.

The reason is because the large muscle groups, with your legs being the largest, will require more energy when you start working them hard by applying an overload stimulus. This will cause your metabolism to increase and you'll actually move stored fat from your belly and hips to those large muscle groups to be burned as fuel.

Burst training for resistance and interval training for cardio will be your one-two punch for delivering your best body in time for your wedding day.

 How can brides best tone their shoulders and arms to look gorgeous in their strapless wedding gowns?

Every bride wants to have nice toned arms and shoulders for their wedding day. Once again resistance training is essential. All the cardio in the world won't help a bit here. You'll want to basic functional strength training movements for best results. Exercises like biceps curls, triceps pressdowns, dips, push-up's, and side lateral raises are just a few of the most
effective movements.

As a general rule you'll want to avoid the machines and either work with TRX suspension straps, free weights, or with bodyweight movements for best results. Don't neglect the effectiveness of the simple push-up. It's one of the best exercises to tone and firm your arms and shoulders.

How can brides best tone their back for those "glancing over the shoulder" photos?

Ah yes, having a trim and toned back will look so much better than those two rolls of fat hanging out the top of your wedding gown. Again, total body burst training will be best to lose fat and exercises that focus on rowing and pulling will be most effective for toning. Cable rows, resistance band rows, lat pulldowns, dumbbell rows, and seated rows are a few
of my favorites.

Are there any specific exercises or stretches brides should do to help improve posture so I don't look slouched over in my photos? 

This is one of those areas that is often overlooked although many women suffer from poor posture with what's called a "protracted shoulder girdle." This is where the shoulders round forward and the head and neck tend to stick out. Weak upper back muscles are the primary culprit and should be the area to focus on. Performing the back exercises listed above will help along with stretches to improve shoulder flexibility.

What's the best way for brides to lose those last 10 pounds a month out from their wedding?

Diet and nutrition will be your primary pathway to lose those last 10 pounds when you're only a month out. Cardio will be very helpful but you must be careful to support your metabolism by providing enough calories. Drastically cutting calories and doing hours of cardio will not be
the path you want to take like I explained earlier. Following what's called a "Primal Blueprint diet" that is naturally low carb but still provides essential micronutrients and fuel for exercise will be the best way to drop those last 10 pounds.

I am extremely busy with work and planning for my wedding and don't have time to exercise daily, what should I do?

To be blunt you're going to have to make a decision on how important it is to you to have the body you want by your wedding day. I know this is a hectic, stressful time for a lot of brides but you absolutely must make time for exercise or you're likely to be disappointed with the end result.

The reality is you can see amazing results with only a commitment to thirty minutes a day for exercise. The trick is to do the burst training where you won't need a lot of time. When you're working out with high intensity you'll see twice the results in half the time. If you don't know how to do the burst training, consider hiring a personal trainer to assist you.

It will be much easier to just show up and have your workout all planned out for you instead of wandering around the gym for an hour and accomplishing little.

Is there anything specifically brides should eat or not eat the week before their wedding to look their best?

This is a great question and an area that often gets overlooked. The last thing you want for your wedding day is to look all puffy and bloated. You'll want to pull down your carbs and avoid high sodium content for starters. I'd also recommend you pull out all sodas and any
processed-refined foods.

Stick with lean proteins, fruits, vegetables, nuts, seeds, and healthy fats the week of your wedding. Protein meal replacement shakes can also be a huge help during this time. Drink plenty of water and focus on greens and fruits that will help to balance out electrolytes.

What's the number one workout tip or fitness advice you'd give a bride?

The best workout or fitness advice I can give to a bride is to clearly determine what you'd like to change about your body prior to your wedding. Get very specific and be clear with what you want to do. Then seek out the help of a fitness coach who can help you put together a plan that will produce the best results.

Once you have the right information and clear game plan it's all about dedication, hard work, and focused effort. Go all out and put everything you have into your workouts. A clean diet with burst training and hard work will produce the best results every time. 

About the Author

Shane Doll CPT, CSCS is a certified Charleston personal trainer, fat loss expert, speaker and founder of Shaping Concepts Personal Training Studios. As a specialist in burst training for body transformation and Charleston weight loss programs he provides nutrition and fitness coaching along with e-books, videos, and other resources on his website: ww.shapingconcepts.com. Visit the website where you can download his free e-book, "The Lean Code Method Quick Start Nutrition Guide."

Moles, voles and shrews fascinating, but destructive
The end of another year. My dear ol' Dad used to tell me, "The older you get, the faster time goes." I thought to myself, "baloney!" I now think he was right.

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