Time to lose weight and tone up?

Established in 1992, Karp Fitness is one of Vancouvers premier fitness and personal training organizations. We cater to all ages and fitness levels - if you are just starting out, intermediate, or advanced - our  Vancouver personal trainers are ready to help you feel comfortable, reach your goals and answer all of your questions. If you are on the elite level - we can help you too!

We have worked with Vancouver Canuck hockey players and B.C. Lions football players to help them achieve their best.

If you have recently been in an accident or if you are nursing an injury come find out how our team of Kinesiologists can get you back to form. Let us turn exercise into an enjoyable and vital part of your life!

Check out one of our many personal training locations in Vancouver, Burnaby, Surrey, Richmond, Langley or Maple Ridge.

Maximize Your Gluteus Maximus

If you are looking for the best exercise that will help to develop your lower body-especially your gluteus maximus and your thigh muscles, then read on. There is always debate over the single best lower-body exercise, however, in my opinion, the best lower body exercises for both men and women are lunges. Performing lunges with proper exercise technique guarantees that you will see and feel the changes, especially in your gluteus maximus. Included here are two variations of this great exercise that can be incorporated into your fitness routine.

Alternating Lunges

Stand with your feet together and your toes pointed straight ahead keeping your hands at your sides. Take an exaggerated step forward with your right leg. Bend your right knee slowly, lowering your body close to the floor. Keep your right knee directly over the right foot and your back straight. Most of your weight should be over your front foot. When your rear knee is about two inches above the floor, hold for one second before slowly returning to the starting position. Repeat the exercise with your left leg. You should feel your gluteus and thigh muscles, not your knees, ankles or back.

Walking Lunges

Stand facing a room approximately 20-50 feet long. Step forward with your right leg and slowly lower your body until your rear knee is about two inches above the floor. Remember to keep your right knee directly over your right foot while keeping your back straight and shoulders upright. Step forward with your left leg and repeat the above. Continue lunging across the room, alternating legs. As with alternate lunges, you should feel your gluteus and thigh muscles, and not your knees, ankles or back. This is a favorite exercise of many of our NHL hockey players who want to improve on their power and explosive ability.

These are advanced exercises so be sure to start slowly and progress at your own pace. Start by choosing one exercise and perform two to three sets of 10-15 repetitions. Take a one to two minute break between each set depending on your comfort level. To increase the intensity, try holding weights in each hand. You can perform these exercises two to three times each week, however, be sure to allow a minimum of 24 hours rest between your workouts so that your body has sufficient time to recover. If you are not engaged in an exercise program consult your doctor before you start.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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