Go Beyond the Workout with Michelle
September - Hips and Hamstrings
Why Hip and Hamstring Training Should Be Part of Every Fitness Routine
This month, Michelle is shining a spotlight on an often-overlooked area of fitness: hip and hamstring strength. While many people focus on training the muscles they can see in the mirror, strong hips and hamstrings are essential for building a balanced, functional body.
These muscle groups play a major role in everyday movement, from walking and climbing stairs to lifting, running, and maintaining good posture. They are responsible for generating power, supporting the lower back, and helping to keep the body stable during exercise and daily activities.
Whether you’re looking to improve athletic performance, prevent injury, or simply move more comfortably, strengthening your hips and hamstrings should be a regular part of your fitness routine.
Benefits of Hip and Hamstring Training
Improved Lower Body Strength
The hips and hamstrings are some of the largest and strongest muscle groups in the body. Developing strength in these areas improves your ability to lift, squat, run, jump, and perform everyday tasks with greater ease.
Reduced Risk of Injury
Weak hips and hamstrings can lead to muscle imbalances, placing extra stress on the knees, lower back, and surrounding joints. Strengthening these muscles helps improve stability and can reduce the likelihood of common lower-body injuries.
Better Posture and Back Support
Strong posterior chain muscles, including the hamstrings and glutes, help maintain proper posture and support the spine. This can reduce the strain placed on the lower back, especially during long periods of sitting.
Enhanced Athletic Performance
Running, cycling, jumping, and changing direction all rely heavily on strong hips and hamstrings. These muscles generate power and help transfer force efficiently, making them crucial for sports performance and overall fitness.
Improved Balance and Mobility
Healthy hips contribute to better movement patterns, flexibility, and stability. Strong hip muscles help control movement and improve balance, making everyday activities and exercise feel smoother and more controlled.
Michelle’s Workout
Ready to strengthen your hips and hamstrings? Follow along with Michelle’s featured workout and challenge yourself to complete the following exercises:
- 3 sets × 10 reps – Barbell Deadlifts
- 3 sets × 10 reps – Single Leg Hip Bridges
- 3 sets × 10 reps – Nordic Curls
- 3 sets × 10 reps – Standing Rainbows
Remember, consistency is key. Like any muscle group, your hips and hamstrings respond best to regular training, correct technique, and gradual progression. By making them a priority, you’ll build a stronger foundation for both exercise and everyday life.
Previous Months
Why You Shouldn’t Skip Shoulder Training
Shoulder training plays an integral role when it comes to building a strong and balanced physique. Strong shoulders do much more than improve your appearance, they play a vital role in everyday movement, posture, and overall upper-body strength.
Training your shoulders helps increase stability for pressing, pulling, and lifting exercises, making you stronger in every-day life and reducing your risk of injury when training in the gym. Well-developed shoulder muscles also improve posture by supporting proper alignment, which can help counteract the effects of long hours spent sitting at a desk.
Remember to train all three heads of the shoulder – the front, side, and rear deltoids -for balanced development and optimal shoulder health. Ensure you pair your workouts with proper technique, progressive overload, and adequate recovery to achieve the best results.
Strong shoulders aren’t just about looking good, they’re about moving better, performing better, and staying injury-free.
Try this simple but effective shoulder workout:
- Face Pulls – 3 sets × 10 reps
Targets the rear deltoids and upper back while promoting shoulder stability. - Shoulder Press – 3 sets × 10 reps
A compound movement that strengthens the shoulders and triceps. - High Pulley Lat Pulldown – 3 sets × 10 reps
Focuses on the back muscles whilst engaging the shoulders and arms.
Click Here for a Video Tutorial
Top Tip: Choose a weight that challenges you while allowing you to maintain good form throughout every repetition.
Why Core Training Should Be Part of Every Fitness Routine
This August, Michelle is shining a spotlight on one of the most important areas of fitness: core strength. When people think about abdominal training, they often focus on achieving a toned midsection. However, the benefits of a strong core extend far beyond appearance. Your core is the foundation of almost every movement you make, both in the gym and in everyday life.
Whether you’re lifting weights, walking the dog, carrying groceries, or simply sitting at your desk, your core plays a vital role in keeping you strong, balanced, and injury-free.
Benefits of Core Training
Better Posture – Strong abdominal muscles help support your spine and maintain proper alignment. When your core is weak, other muscles must work harder to keep you upright, often leading to slouching and muscle fatigue.
Less Back Pain – A weak core can place additional strain on your lower back. By strengthening the muscles surrounding your spine, you create a stronger support system that helps reduce pressure on the lower back and improves overall stability.
Improved Balance and Stability – Core muscles act as your body’s centre of gravity. Stronger core muscles help improve balance, coordination, and stability, making everyday movements feel more controlled. Whether you’re walking on uneven surfaces, climbing stairs, or participating in sports, a strong core helps keep you steady and confident.
Enhanced Athletic Performance – Powerful movements such as running, jumping, twisting, and changing direction all originate from the core. Athletes across all sports use core training to improve performance because a strong centre allows the body to transfer power more efficiently between the upper and lower body.
Michelle’s Workout
Ready to put your core to work? Follow along with Michelle’s featured workout and challenge yourself to complete the following exercises:
- 3 sets 10 reps – Weighted Shoot Outs
- 3 sets 10 reps – Kettlebell Russian Twists
- 3 sets 10 reps – Heel Taps
The good news is that you don’t need to spend hours training your abs to see benefits. Adding just 10 to 15 minutes of focused core work two to three times per week can make a noticeable difference in your strength, stability, and overall movement quality.
Remember that consistency is key. Like any muscle group, the core responds best to regular training combined with proper technique and gradual progression.