- It helps your body stay upright,
- enables you to power through workouts, - & looks fantastic when squeezed into a pair of skinny jeans, just sayin'.
That's why it's so important for you to know how to get the most out of your glutes, the muscles in your posterior.
The three players that make up your glutes are the gluteus maximus, gluteus medius, and the gluteus minimus. The maximus is pretty much the M.V.P. It creates the shape of your butt and works anytime you raise your thigh to the side, rotate your leg, or thrust your hips forward.
The other two, the medius and minimus, work together to aid your gluteus maximus in raising your leg to the side. Plus, those smaller glute muscles help rotate your thigh outwards when your leg is straight, and inwards when your hips are bent. Talk about a dream team!
1. You're Constantly Using Your Glutes
"You use them all the time." Your glutes help support your body when you stand, help you push off the ground, and give you better balance in general. So when your glutes are strong, every activity you do—from running to golfing to just walking—is positively impacted.
2. Your BUTTS ARE THE NEW ABS
They're BIG:
Your glutes are one of the largest muscle groups in your body. The extra-cool part: That means that when you engage them, they torch serious calories.
3. A Weak Butt Can Lead to Injuries
When you don't spend enough time strengthening your butt, your other muscles can pay the price. See, when your butt isn't strong enough to support you during activities the way it should, you put more loading force on your hamstrings, which can injure them or other muscles, joints, and ligaments that your hamstrings come in contact with—like your calves or knees. Some Health MD's say that when a patient comes in to see them about an injury, weak glutes are often part of the problem.
4. You Should Work Your Glutes on the Regular
MD's recommend working your backside two to three times a week. "It's a big muscle group! "It can take it."!
5.You Can Actually Make Your Butt Bigger
Unlike your boobs, your glutes are loaded with muscles that are capable of growing larger, so you can score the curvy butt of your dreams. Obviously, if you want those muscles to grow, you need to work them!
To score a bigger booty, he says to start by doing glutes-focused exercises, like the 'glute bridge' and 'squats', while progressively adding more weight.
PRACTICAL : you can do this by holding dumbbells on your hips for the glute bridge and by holding a dumbbell in each hand for the squats!
6. Your Glutes Don't Like Machines
One of the biggest glutes-toning mistakes people make is relying on weight machines to tone their butts, Instead, try functional bodyweight training exercises like squats and bridges.
These moves are more effective at strengthening the layers of muscle in your glutes —weight machines, on the other hand, isolate a single layer.
7. You Can Work Them from the Side, Too
Your standard lunge does a nice job of making your derriere stronger, but to get glutes that function at their best, you need to start moving sideways, too. You see, when you do a side lunge or skaters, for example, you strengthen muscles in your outer hips. And strong outer hips can help you steer clear knee injuries. Plus, the sideways moves engage glute muscles so they can reap all the benefits of lower-body exercises.
8. Concentrating on Them Can Help Boost Your Burn
You should get into a bridge position and memorize what it feels like to really engage your buns—and then try to feel that burn every time you work your butt. The point: Thinking about squeezing your glutes (and actually squeezing them) while strength-training helps you work the muscles in your butt harder. THIS you can do on your BED!
Now ... Which BUTT shape is yours?
Are you "V" , "SQUARE" , "ROUND" or "HEART" shaped ??
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