While I was sporty from a young age, I didn’t properly get into weight training until I went to university. I was slim and fit, but I suffered a serious case of the underactive pancake butt. Fortunately my knees were young and nimble enough that I got away with no major side effects bar unsightly saggy jeans. Now over a decade of fitness industry experience later (and a fair few personal and client knee and back niggles or strength plateaus since corrected with frequent targeted glute work), I can wax lyrical about the many reasons to train glutes. I think each of these six are far more pertinent than the #belfie.

Pre-hab your knees

The link between weak glutes and dodgy knees is irrefutable. Most people make their first foray into fitness in a pair of running shoes, vowing to break up their long days at a desk and evening sofa habits with a few sprightly runs. I praise any effort to increase your activity levels, but I’ve lost count of how many cardio fiends have come to me for help getting fit after their knees took a knocking, and nine times out of 10 it comes down to weak glutes. I mean, when you’re sat on them for 90% of the day, what do you expect?

The glutes – specifically the gluteus medius that runs diagonally across the hip – help to draw the knee out over the ankle for a nice straight stride. Undertrain your glute meds and the knees have a nasty habit of pronating inwards, which can inflame the tendons around the knee, tighten the IT band and set off a series of muscular imbalances that take careful, frequent strength training to set straight.

What’s better than rehab? Prehab gets my vote every time. With results including improved mobility, a faster and more powerful stride and more enjoyable endurance training, targeting the glutes from the outset means you’re less likely to kneed (see what I did there?) serious intervention down the line.

Support your lower back

If the glutes are important in supporting your knees, they’re even more essential when it comes to the pretty minimalist musculature that sits directly above them: the lumbar spine. Aside from the quadratus lumborum (QL), which is technically a deep abdominal muscle, the lower spine relies on the interaction of the glutes and the core to remain comfortably agile. If the glutes become weak, the natural curve of the lower back becomes exaggerated and lordosis commonly occurs, which can cause you to lean back excessively and put undue strain on an already sensitive part of your spine.

Lordosis is most common in overweight and pregnant people, and as I’m currently 18 weeks into my own pregnancy, you can bet I’m training a lot of glutes. This is my go-to warm-up sequence ahead of any serious squatting or deadlifting, but if you’re just starting out it’s a great workout all on it’s own. Aim for 15 reps of each exercise, working through one side of the body at a time before repeating from the top on the other side (I’ve done just 5 to fit it into one short video).

https://www.instagram.com/p/BX17jqWjQ1S/

Squat & lunge more effectively

Speaking of squatting, deadlifting, lunging etc, once you start weightlifting you’ll naturally want to see your lifts get stronger and your weights get heavier. There’s nothing more satisfying than achieving a new PB on the squat rack, and nothing as effective at supercharging your metabolism and transforming your body shape. But without firing your glutes effectively, you can take too much of the work into your quads, and this limits how much load you can safely lift. If you have a case of lazy glutes, proper warm-ups and dedicated glute workouts are the best way to start reconnecting with your best asset. Ice Cube must have been hitting the gym a lot in the late 90s because You Can Do It makes the perfect theme tune to any good weights session.

Improve your plank

I’ve briefly touched on the connection between the core and the glutes, but something I see too often is a lower half that refuses to pull its weight during plank. As I like to say in classes, a plank is just as much about strong legs as it is about a strong core and upper body. If you’re not properly lifting your quads and squeezing your butt, your lower back is most likely hollowing towards the floor and your plank could be doing more damage than it is good. It’s also amazing how often a plank that seems to be on its last legs suddenly gets stronger and longer when you remind someone to squeeze their butt. I love to incorporate bird dogs (especially with a band) to warm up ahead of planks as it reinforces this precious interaction – if either navel or butt fail to engage, you’re going to wobble in that two-point extension.

Sprint faster

Even if weightlifting doesn’t become your bread and butter and you remain a cardio fiend, there is still plenty of reason to match the reps you put in with the miles you clock up. Aside from revisiting my first point of knee injury prehab, stronger glutes will give you more force up hills and encourage your hamstrings to support your quads, keeping your muscles fresher for longer and dramatically extending your point of fatigue (or ‘hitting the wall’). Swap just one endurance session for some serious strength training and you’ll feel the benefits almost instantly.

Create curves your momma didn’t give you

Aesthetic, yes. But if filling out your clothes better means you feel like a rockstar in your favourite jeans, then you could say a beautiful butt paves the way for confidence that’s more than skin deep. Especially when you can appreciate the hard (but satisfying) work that goes into all that swagger!

Has one or more of these reasons to train glutes inspired you? You can learn how to perform the major lifts and increase your repertoire of glute exercises by joining one of my Thursday night weightlifting classes or Saturday Bootcamps at the Windmill. Fit Brit Collective classes will run until October before I take a break to focus my attention on private clients ahead of taking maternity leave.

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As a group exercise instructor, I have a few go-to words that I love to use to motivate clients when the going gets tough. The final 10 seconds of a 1 minute plank. 20 seconds of maximum power squat jumps. The final few reps of a heavily weighted kettlebell clean and press. All of these instances have one thing in common – they’re the part of your workout that change you. They’ll make you stronger, fitter and more resilient to every challenge (physical or otherwise) that comes your way. And yep, mental strength makes up at least 50% of the battle. So the next time you need to win a battle of mind over body, here are 26 words to get you through those final reps or seconds. One for every letter in the alphabet…

A – Accelerate: Because hauling ass means endorphins, and endorphins make you feel badass!

B – Build: Remember that fitness is a case of building yourself up block by block. Results will come with time and dedication, so know that every step is one closer to the end goal.

C – Calm: Train to stimulate the body, but also to still and calm the mind. Clear your mind of distractions so you can focus fully on your workout.

D – Discipline: Have discipline even on the days you don’t want to train. The first 5 minutes will be the hardest – the rest will be the best part of your day.

E – Effort: It’s the EFFort that makes it EFFective. Love the effort!

F – Fail: In fitness, there’s no such thing as failure. If you can’t complete that last rep, you’ve succeeded in working to your maximum. The next time, that maximum will be a little bit bigger, better or longer.

G – Gratitude: Work out because you love your body and you are grateful for what it can do. Show your gratitude by rising to your full potential.

H – Heal: Rest when your body needs to heal. A quality rest day means a smarter and more effective workout tomorrow.

I – Intention: Set an intention before every workout, and come back to that intention every time your mind wanders or your body falters.

J – Jump: Jump more. It’s playful. And sometimes life is too damn serious. Plus, jumping is a serious fat-burner.

K – Kale: Because kale is delicious, ridiculously nutrient-dense and so versatile. Eat it. Drink it. Be amazing.

L – Let go: Just let go. Of the judgement. The expectation. The doubt. Let it go and embrace positivity, certainty and good faith in its place.

M – Move: Think outside of your training session. The more you move throughout the day, the healthier your mind and body.

N – No limits: Don’t live by limitations. The possibilities are as endless as you believe them to be.

O – Overload: Keep progressing by increasing resistance and intensity as you improve. You’ll surpass every plateau in your wake.

P – Potential: Set no perimeter around your workout except for your potential. And know that your potential is even bigger than you can imagine.

Q – Queen: Yep, that’s you! Be the sovereign of your mind, body and soul.

R – Resistance: Adding resistance – weights, bands, bodyweight – is as good for your bone health as it is for your muscular strength. By working with resistance, you’ll gradually increase your bone density, so you really will be strong to the bone.

S – Sweat: Be liberal and let your pores pour out! Sweating is sexy. It’s detoxifying, invigorating and good for the skin. There’s nothing more satisfying than finishing a workout and peeling off the damp evidence of your hard-earned sweat! Bask in it – then go take a hot shower!

T – Test: Test yourself. Set regular challenges to track and celebrate your progress. 3 pull-ups when you couldn’t do 1 a month ago? Yep, that’s worth a pat on the back.

U – Up: Keep looking up. You will get fitter and stronger. Don’t stop there. Get even fitter and stronger. The upwards trajectory is incredibly addictive, so continue to crave and pursue your personal improvement.

V – Visualise: Visualise the goal, during both individual reps and the grand scheme of every workout. Thinking about the muscle you’re meant to be working will boost recruitment so you get more from the move. And thinking about your reasons for training will boost the results and feel-good factor of every workout. Dig deep into the mind’s eye and turn what you see into reality.

W – Win: Celebrate every win. Even the little ones. Success should go hand in hand with joy and reward.

X – Express yourself: Whether it’s via a fitness diary, social media, go-to gym outfit or your display at the barre, let the way you move be a way to share your eccentricity with the world. After all, your workout is yours to own.

Y – Yes: Say yes. Especially when it scares you.

Z – Zip in: Zip in your core – in everything you do. You’ll get more from every exercise and you’ll stand as tall as you deserve to every single day.

Want even more motivation with every workout? For PT enquiries, email brit@fitbritcollective.com. Or join me for a TRX class at Heartcore – which combines almost every single one of these words to train by (sweat, resistance, discipline, winning, potential, and so much more). Plus, don’t forget about the 4FitnesSake Winter Retreat that I’m co-running in early March – it will be a long weekend full of discipline, gratitude and healing. Just 3 spots left, so book quick!

When you’re short on time, it makes sense to combine your weights regime with some heart-rate-boosting moves that give you a high-intensity cardio kick without going anywhere near a treadmill. That’s what this workout does, perfectly complementing the benefits of the Total Body Conditioning Workout. It’s based on three principles I swear by in my own training:

• Combination moves – Working multiple muscle groups at once to maximise blood flow, aka fat burn!
• High-intensity intervals – Incorporating cardiovascular challenges between reps to fatigue the muscles and help them become stronger and leaner, faster.
• Constant movement – Up on your feet. Down on the ground. Bending. Lifting. Rotating. The more movement you incorporate in a circuit, the bigger the challenge and the higher the calorie burn. Simple!

Circuit 1: Legs

Allow 20 minutes; Complete 3 circuits; Rest 1min between circuits

1. Bench step-up with alternate shoulder press

Stack two steps so your thigh forms a right angle to your shin when you rest right foot on top. Now hold a dumbell in your left hand, just beneath your chin. Concentrating on the muscles in your right glute, slowly come to a one-legged stand while pressing the left dumbell straight above your shoulder. Pause at the top, then lower and repeat.

12 reps each side, 3.5kg DBs

2. Box jump with static shoulder raise (Modification: no shoulder raise)

 Remove the top step and straddle the single step. Holding a pair of light dumbbells in both hands, bend into a low squat and simultaneously raise the dumbells into a front shoulder fly. Hold you arms where they are, then jump into a squat position on top of the box. Every time you jump on and off, land with soft knees in a squat position.

If the shoulder raise is too much, simply lose the dumbbells and focus on your jump squats! If you feel unstable on top of the box, just jump from a squat straddling the box to a simple standing position on top. Keep the movement quick regardless of what level you choose!

12 reps, 2-3kg DBs

3. ViPR reverse lunge with a twist

While standing, hold a light ViPR (alternatively, a kettlebell will work) in your hands in a static bicep curl position. Now step your right leg back into a reverse lunge and twist your torso over your left knee. Return to centre, stand and repeat.

12 reps each side, 6-8kg ViPR or KB

4. Wide stance globe squat

Time to get your heart rate back up! Jump forward, to the side, to the back and to the other side while holding a wide squat stance. Keep your chest lifted and your core tucked in. It may sound easy but you’ll be surprised how long 30 seconds can be…

30 seconds non-stop

5. Kettlebell plié toe squat

Hold a heavy kettlebell in both hands between your legs as you assume a medium to wide squat stance. Pull your shoulders back and maintain a stong core. Now come up onto your tiptoes, knees pointing slightly outwards, and lower into a deep squat. Hold at the bottom before squeezing your glutes all the way up to the top. Now lower your heels and repeat.

12 reps, 12-20kg KB

Circuit 2: Torso

Allow 15 minutes; Complete 3 circuits; Rest 1min between circuits

1. Tricep press to side plank (Modification: on your knees)

Place your palms on the floor directly beneath your shoulders. On your knees or your toes, lower into a narrow press-up so your arms brush your sides. On the way up, twist to the right and reach your right hand for the roof. Lower again and repeat to the other side.

12 reps in total (6 either side)

2. Mountain climber

Stay on the floor and assume a full press-up position on your toes. Don’t worry, your triceps are getting a rest. Keep your core strong and jump alternate knees up towards your chest, completing as many reps as possible. Don’t let your bum creep up into the air – this one’s only effective when you maintain a straight line along the back of your body.

30 seconds non-stop

3. Renegade row (Modification: on your knees or standing bent-over row)

Reckon renegades have all the fun? Let’s see… Stay in that press-up position (for just one last exercise, promise!), but grip a pair of medium dumbbells in your hands. Keeping a straight spine, slowly row one hand up alongside your chest. Your shoulder should point directly to the ceiling throughout the movement. Lower the weight and repeat on the other side.

You can lower your knees if this is too much, but make sure your core is strong at all times. You can also do this one while standing up on your feet and bending over at a 45 degree angle.

12 reps, 4-6kg DBs

4. High knees

Now you get to stand and give those shoulders some relief! As fast as you can, alternate high knee raises. Keep your back and chest lifted and use your core to lift your knees as high as possible.

30 seconds non-stop

5. Bicep curl

Take a gentle breather while you grab a hold of two dumbbells. Keeping everything above your elbows still, slowly curl the weights from your hips to your shoulders. Lower and repeat.

12 reps, 4-6kg DBs

6. Press-up jack (Modification: plank jack)

Almost done! Get back to press-up position, but this time place your hands much wider than your shoulders. As you lower your chest to the ground, jump your toes out wide. Now jump them back to the centre as you extend your arms. If this feels too demanding or your lower back starts to dip, stay lifted in an extended-arm plank position and keep moving your feet.

30 seconds non-stop

Circuit 3: Abs

Allow 10 minutes; Complete 3 circuits; Rest 1min between circuits

1. Side plank raises

Assume a side plank on either your forearm or your hand. Stack your feet on top of one another or rest the top leg out in front for more support. Rest your hips on the ground then contract your obliques (those muscles along the side of your stomach) to lift your body into a straight line. Complete a full set before switching sides.

15 reps either side

2. Sit up jab

A favourite with boxers (you know, those athletes with ridiculously chiselled abs?), this one works every part of your stomach. Lie on your back and plant the soles of your feet on the ground. Now curl your spine off the ground and pause at the top to punch your right fist across your body, then your left. Lower and repeat.

15 reps, optional 2-3kg DBs

3. Bicycle

Lie back on the ground and lift your legs into table top position. As you extend your left leg out long and straight, twist your left shoulder towards your right knee. Then cycle your right leg out and reverse the movement.

15 reps

4. Dolphin

Get into plank position on your forearms, your core tucked in and the back of your body forming a straight line from top to toe. Now press your hips back so your butt comes up into the air and the back of your body forms a ‘V’ shape. Hold for a second, then lower back into a long, straight plank.

15 reps

5. Superwoman

Flop onto your front (if you haven’t already) and lengthen your arms out in front of you. Take a moment to strengthen those hard-working muscles in your lower back – often weakened by hours of sitting at a desk. Slowly lift your shoulders and toes off the floor, so only your torso remains on the floor like a boat. Hold for a second and then lower.

15 reps

Group exercise is one of the best ways to get fit while having a great time. Well, as good a time as you can have in the gym. For me that equates to an ecstatic post-sweat high. For you it may merely mean lightening the weight of the guilt hanging over you after a particularly big meal or night on the vino.

But whatever your motivations for showing up to your favourite fitness class, we’ve all experienced the bad etiquette that can turn a good workout into an internal battle not to ‘accidentally’ deck your neighbour with a barbell or knock out your nemesis during shuttle runs.

In the spirit of harmonious fitness studios the world over, let us all pledge an oath never to…

1. Neglect the course of daily dental hygiene. Even if your spin class is at 7am, a brief liaison with your toothbrush will prevent your interval-induced gasps from setting your neighbour’s day off to a ghastly start. It’ll also spare you the humiliation of spotting their telling facial expressions in the mirror.

2. Assume the instructor would like to extend their workout by picking up your weights. They’re paid to help you make your fitness goals a reality. Thank them with a smile, handshake, word of gratitude or referral. Not with a tedious collection of dumbbells.

3. Dominate an unnecessarily sizeable share of the studio floorspace just because you got their first. Let’s support everyone on their journey to better fitness – it doesn’t have the be a ruthless battle for the best position in the mirror. And if you’re too busy checking your hair, you’re definitely not busy enough getting a workout.

4. Turn yoga class into an X-rated affair. There’s a time and a place for butt crack, and I can assure you the unfortunate person getting a face full of your barely-there thong during downward dog feels the same. Invest in a good pair of opaque leggings. Your dignity depends on it.

5. Channel your inner Sharapova in Body Pump – or any other weight class, for that matter. Yes we’re all there to get a body that rivals the tennis star’s dynamite curves, but upping your squat bar to 30kg is so much more impressive when you’re not shrieking the roof off.

5.5. This is especially frustrating when your shrieks are paired with terrible form! High quality, manageable improvements = better fitness, faster.