Women’s Fitness Australia — May 2017

MONSTER

WALKS

Got glute goals? Try this

move to fire up that behind

for a better posture and

a strong, lean silhouette

Squats and deadlifts might be the main event in your

workouts, but you should activate the right muscles before

your big lifts if you want to achieve optimum results. “Your

warm-up time needs to centre on activating the muscles

you want to use and getting your posture switched on to

the incoming demands of the session,” explains trainer

Richard Tidmarsh. You might see most people gearing

up for leg day on a bike or a treadmill, but don’t follow

the crowd. Tidmarsh reckons that standing out like a sore

thumb while performing monster walks will be worth it.

“Getting your glutes activated is important because they

often become dormant throughout day-to-day life,” he

adds. So grab an elastic band, and let’s get started.

YOU’LL NEED: Resistance band

Technique

■ (^) Place your feet on a thick
band with a good amount of
resistance. As you get stronger,
you can increase the resistance.
■ (^) Pull the elastic band up to
chest height with your hands,
and place your feet so they’re
shoulder-width apart with
the resistance band stretched
out between them.
■ (^) Sit your hips back so that
you’re in a slight squat position.
This is the start position. You
should feel a lot of tension
through your legs and glutes

• this tension should be

maintained throughout as

you complete the move.

■ (^) Take small steps to the
side, shifting the lead leg first
and following with the other.
■ (^) Repeating this movement, try
to travel around five metres in
each direction for 2-3 sets.
POWER MOVE
Keep a strong
posture and don’t
let your upper body
hunch or collapse
forwards.
52 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau
WORDS
AMANDA KHOUV
PHOTOGRAPHY
HENRY CARTER
BeFIT