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Mrs R-Williams fitness, health & lifestyle.

Mrs R-Williams fitness, health & lifestyle.

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Helping you live a healthy life with a positive aprotche in a active toned body. Love yourself and those around you.

📌6 Glute Exercises Worth Saving! And honestly, the best glute exercises are the ones where your brain can optimally connect to the muscle. Then we overload. Try these exercises that actually give your 🧠 a moment to find the muscle 🍑 and connect to it 🤝🏼! 1️⃣ Side-lying “Scooping” Hip Extensions Think of scooping 🍦 with your heel as you extend your hip! 2️⃣ Glute Lengthening Cable Kickbacks Think of lengthening your stationary side’s sit bone as you send your glutes to the wall behind you. More eccentric glute lengthening. 3️⃣ DB Transverse Abductions Think of opening and closing your knees like an accordian. Drive your bottom knee into the padding. 4️⃣ Rounded-Back Glute Hypers Think of squeezing a pencil in the gluteal folds as you round your back and contract your glutes from the top down. 5️⃣ Squatting Abductions If you don’t have this machine, swap it for seated banded abductions with sliders under your feet. 6️⃣ Hip IR / ER Hip Thrusts Hips are moving into internal rotation through the eccentric lengthening phase and external rotation through the concentric shortening phase. As great pelvic floor work as it changes the length-tension relations inside the pelvis 😉 ⚠️ Comment APP📲 and LOCK IN before pricing goes up for new members. 19/03/2026

📌6 Glute Exercises Worth Saving! And honestly, the best glute exercises are the ones where your brain can optimally connect to the muscle. Then we overload. Try these exercises that actually give your 🧠 a moment to find the muscle 🍑 and connect to it 🤝🏼! 1️⃣ Side-lying “Scooping” Hip Extensions Think of scooping 🍦 with your heel as you extend your hip! 2️⃣ Glute Lengthening Cable Kickbacks Think of lengthening your stationary side’s sit bone as you send your glutes to the wall behind you. More eccentric glute lengthening. 3️⃣ DB Transverse Abductions Think of opening and closing your knees like an accordian. Drive your bottom knee into the padding. 4️⃣ Rounded-Back Glute Hypers Think of squeezing a pencil in the gluteal folds as you round your back and contract your glutes from the top down. 5️⃣ Squatting Abductions If you don’t have this machine, swap it for seated banded abductions with sliders under your feet. 6️⃣ Hip IR / ER Hip Thrusts Hips are moving into internal rotation through the eccentric lengthening phase and external rotation through the concentric shortening phase. As great pelvic floor work as it changes the length-tension relations inside the pelvis 😉 ⚠️ Comment APP📲 and LOCK IN before pricing goes up for new members.

Most don’t even know it exists ⬇️ This is why hammering “deep abs” work or cueing “just pull your ribs down” doesn’t fix rib flare or diastasis for a lot of women. If the rib cage can’t move, your system can’t coordinate. Meet the serratus anterior ✨ the muscles that wrap along your rib cage under your armpits. The serratus plays a huge role in: • controlling rib position during reaching • allowing the ribs to expand and recoil with breathing • helping the scapula glide and stabilize • managing how pressure is distributed through the core When the serratus isn’t doing its job: • rib flare and diastasis healing feel “stuck” • the scapula doesn’t move well • rib expansion becomes limited or distorted • breathing mechanics lose efficiency • pressure is more likely to push forward instead of being managed This is why some women do “everything right” and still feel stuck. 19/03/2026

Most don’t even know it exists ⬇️ This is why hammering “deep abs” work or cueing “just pull your ribs down” doesn’t fix rib flare or diastasis for a lot of women. If the rib cage can’t move, your system can’t coordinate. Meet the serratus anterior ✨ the muscles that wrap along your rib cage under your armpits. The serratus plays a huge role in: • controlling rib position during reaching • allowing the ribs to expand and recoil with breathing • helping the scapula glide and stabilize • managing how pressure is distributed through the core When the serratus isn’t doing its job: • rib flare and diastasis healing feel “stuck” • the scapula doesn’t move well • rib expansion becomes limited or distorted • breathing mechanics lose efficiency • pressure is more likely to push forward instead of being managed This is why some women do “everything right” and still feel stuck.

18/03/2026

by Freda Gillis for me it would be my schedule at this time. If I could just schedule my future post and reals it would be great.

18/03/2026
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Location

Johannesburg

Category

Gym/Physical Fitness Center

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Telephone

+27714657403

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Address


Johannesburg

Opening Hours

Monday 09:00 - 17:00
Tuesday 09:00 - 17:00
Wednesday 09:00 - 17:00
Thursday 09:00 - 17:00
Friday 09:00 - 17:00