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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]

Tips on How to Replace Brake Pads

Brake pads naturally wear out over time. Luckily, it is not as difficult to replace them as you may think. The tools that you need for this project include a lug wrench, c-clamp, adjustable or open wrench, Allen wrenches, hammer, and a bungee cord. When you jack up your car, make sure that you have it supported by blocks or jack stands. It is never safe to work on a car that is supported by a jack only. The first thing you need to do is remove the wheel. The lugs should be easy to take out, it is best to do so from the bottom up.

Next, in order to remove the brake pads you must first remove the brake caliper. The brake caliper can be located just above the lug bolts, sitting on top of the brake disc. There is a bolt that keeps the caliper in place. You can remove it easily using the suitable wrench. There are different types of bolts that could be keeping it in place, so it is a good idea to have different wrenches handy. Now you can pull the caliper off by pulling directly up. You may need to wiggle it a bit in order to loosen it. Now you can sit the caliper some place convenient, or use your bungee cord to tie it up.

Now comes the time to remove the brake pads. They should actually slide right out without giving you any trouble. Remember how they are attached though, because you will need to know this when you are installing the fresh ones. If you are driving an older vehicle, you may need to tap them with your hammer a bit to get them unstuck. There may be some small metal tabs keeping the pads in place as well. If so, make sure you hang onto them; you will need them when you put the new pads in.

Now you can easily slide your new brake pads in, using the metal tabs to keep them in place if applicable. Now with your new pads affixed, you should adjust the brake piston. This piece of equipment adjusts as your pads wear out in order to keep your brakes working efficiently. To readjust it, you need your c-clamp. Put the end of the clamp with the screw against the piston. The other end should rest behind the caliper assembly. Now just slowly tighten the clamp until the piston has moved to a point where you can insert the pads easily.

The next thing you need to do is slide the caliper assembly over your new pads. Replace the bolts. At this point, it is a good idea to push down the brake petal a few times so that you may be assured of your brake pressure. Now you can replace the wheel and the lug nuts. It is a good idea to make sure that the lug nuts are truly secure. At this point you have successfully changed the brake pads on your car.

About the Author

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This entry was posted on Saturday, January 16th, 2010 at 7:40 am and is filed under Wrenches. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.