Cassandra Forsythe

As a follow-up to my last post Postpartum Exercise Incontinence and the information that having a stronger butt will help correct pelvic floor issues, I thought the best course of action would be to lead you all to some great resources that will help you learn how to use your butts properly! (careful, this is a family site... nothing gross meant by that :) )

Now, I know that I have issues firing my glutes correctly and do work on fixing these misfirings as often as I can. However, sometimes I slack on practicing these exercises and as such, probably explains why I have some pelvic floor dysfunction despite being a regular squatter.

I'm a firm believer in having a strong butt with squats and glute bridges- in fact, squatting is one the most common exercises I have to correct with the women I train and glute bridges are almost unheard of. So many women have no idea how to squat correctly, or even use their butts to do anything except sit.

Since having baby, I too sit a lot more than I used to, and know this has to change. So, I'm getting back on track with my glute work and will share with you all the resources I use to to make my butt stronger, and in turn, correct the pelvic floor weakness I experience when doing jumping jacks. :)

Without further adieu, my most trusted glute resources that will help you create a stronger back side (and lessening issues peeing your pants when you exercise):

1) Bret Contreras, aka The Glute Guy has an AMAZING 675 page report on the glutes. If you want to know everything there is to know about your butt and how to work it correctly, Bret has the information for you in one place:  The Glute Guy

If you don't want to buy his report, you can read an interview with him here and here.

2) Mike Robertson, aka the Ass Man (seriously), has written several awesome articles on the butt that you can read for free here and here and here. Look around his site for more information too! He's a smarty!

3) Dr Stuart McGill teaches us about proper core strength and low-back fitness, but it ties in directly with your butt - you need a strong core AND a strong butt for overall body health. And, as you've noticed, after having a baby, your core is probably not as strong as it was before having baby. Get his DVD here.

I have both his DVD and book and reread and watched them after baby - it's helped me a lot with some new back pain I was having.

There you go! That should keep you busy for awhile. But, remember: don't spend ALL your time reading this information. Get off your tush and actually practice it! And, if you're a mom - spend more time with your kids in a squatting position.... but, do it correctly as Katy shows you here. Don't round your back and keep those knees and ankles straight!

Posted Jun 20, 2010 by Cassandra Forsythe.
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