Catchy title, isn’t it? At least I thought so! 😉

As a fitness trainer for the last 3 years, I often ask my trainees where they think their core is. Out of 10 people, 10 people would answer with, “the abdominal muscles.” While they are not wrong, they are not entirely correct either. I remember when I was training with my coaches, I did NOT really ask them where my core is. In reality, the core extends beyond the abdominal muscles, and we forget that our BUNS (peek right behind you) are our next-to-kin powerhouse!

Building those deep gluteal muscles should be part of your training protocol, if you haven’t already! And glute training not exclusive to ladies who want to look good esthetically (and strong at the same time) but MEN as well!

You must be saying, “oh, I’m already doing squats and lunges!” You might be doing all the right things BUT I want to challenge you to ask yourself this question: What do you feel working??? I would admit, a lot of times when I am strength training, I just want to run through the repetitions and sets that I don’t pause enough to consider this question. THIS is the real challenge that a lot of us face from time to time.

If we are doing a movement that are supposed to work the gluteal muscles and our buns don’t feel anything, then something is not right. We are then to stop and re-assess. This is an important step AFTER determining what movement you are performing.

So what movements do you need to do BEFORE all things squats and lunges? Learn how to master drawing in your navel back toward the spine without bending your spine AND abdominal bracing. The latter is a conscious and gentle contracting of your trunk muscles while STILL breathing normally.

NOW, to bring these techniques you have learned to perform a floor bridge:

1. You lie on your back with feet flat on the floor and shoulder width apart, with knees bent.

2. Then lift your hips off the floor until the knees, hips, and shoulders are all in alignment and hold for 3-5 seconds. L

3. Lower your hips slowly back to the floor and repeat.

You ought to feel this motion in your gluteal area and not your lower back. If you are not, re-asses your techniques again and make sure you hold the motion to stabilize.

Doing this floor bridge is not only safe but will prepare you for other progression movements that you may have in your training protocol! Try it and let me know what you think of my little trainer tip!

Cheers to steaming HOT buns! 😉 Until next time!


P.S. If you want to know more about what you can do next to move you beyond your strength limits in your core, email me at or simply call at 224-366-9100! If you want to see me in person, which is highly recommended, schedule an appointment at

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