©2016 Rachael Muldoon

Rachael Muldoon | Melbourne, Australia.


December 25, 2015


Obsessed much?

It seems these days everybody is obsessed with glutes! A lot of girls email me wanting that fit yet feminine look, a defined stomach and round feminine booty to create that sexy hour glass look. But how!?

First of all we are all different shapes and sizes, we can always better our shape and tone however we are unfortunately at the mercy of our genetics. We hold fat in funny places and build muscle in areas we wish we wouldn't! Some are luckier than others but no one is perfect. So how do we maximise muscle growth and fat reduction? Well the two best things you can do are High Intensity Interval Training (HIIT)

Deemed to be the best type of training to lose fat and minimise muscle wastage. I do this myself. Especially when getting ready for a competition. I find it more pleasant and satisfying than slogging it out on the treadmill for hours.

Try this on the treadmill or outdoors:
30 seconds to 1 minute of running (as fast as you possibly can)
30 seconds slow/medium pace walk.

Repeat this process for 15-30 minutes 3-5 times per week. There are many other ways you can do HIIT but this is the way I prefer as I love keeping things simple.

Weight Training:
When trying to grow muscle some of the best exercises include squats, lunges, and deadlifts. However if you have a postural or muscle imbalance or your core is not working you will continue to repeat the same movement patterns and not get anything out of these workouts. You may even feel your back working over time! If your glutes aren't sore after a good workout, your doing it wrong! The biggest feedback I get from my clients is "my butt is SO sore! I must have been doing it wrong this whole time!" Its all about the position of the pelvis. When standing up right the first thing to learn is the "bracing sequence".


1- soften your knees

2- curl your pelvis under as if you are lengthening you lower spine and lifting your hip bones at the front to meet your ribs

3- draw your ribs down to meet your hips, it may help to exhale fully.

4- squeeze your gluten as hard as you can, this sensation is not as if you are trying not to go to the toilet but as if you are trying to create dimples in your butt (ew I know).


You can try this bracing sequence lying on you back with your knees bent also. You can use this as a warm up and cool down to help activate your core and glutes.

Try this outdoors or in the gym: 

Move into lunge position, shift your weight onto your back leg, tuck your pelvis underneath you and squeeze your butt (just as the bracing sequence describes). Your back knee should head straight down to the ground and from the side view you should travel down in a perfectly perpendicular to the floor. You should not lean forward. Stay on the same leg for 12 reps traveling straight up and down, not forward and back. You may want to use the mirror. Repeat this 4 times on each leg. Only add weight when you have mastered this perfect butt burning position and only when you can maintain this under the added weight. 


You can include this technique in your current leg routine 2-3 times per week.

If you are getting aches and pains often you will need to see a podiatrist, or be fitted for the perfect pair of shoes, see a Chiro or Physio for ongoing pains or connect with a trainer to iron out any postural imbalances, often we have one glute stronger that the other or our core is not working effectively so make sure you address these issues if need be. Get these things in order so you can continue training hard and making progress!

For me and my clients it's not about doing to most advanced, complicated or newest exercise, it's about maximising the muscle recruitment to work smarter and harder. If you can start to include these simple techniques into you training you will begin to make progress!



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