With the right butt workout routine, you can increase the size of your glutes, which helps create the appearance of a tighter, more lifted derriere. After all, a shapely rear is timeless. For centuries, the butt has inspired priceless works of art, from Rubens’ Baroque-period depictions of voluptuous women to Beyonce’s chart-topping “Bootylicious.” We like big butts, and we cannot lie. But the benefits of butt exercises are far more than aesthetic, explains Beachbody fitness expert Cody Braun. Exercises intended to tighten the buttocks can also counteract the hours we spend sitting on them. “Because we sit down for most of our days, we teach our glutes to relax while our hip flexors stay shortened. This leads to what some call ‘gluteal amnesia,’ which also leads to compensations in the way we move, often making your low back do the glutes’ job,” Braun says. As a result, we may experience back pain or run into other types of dysfunction. Additionally, weak glutes may be what’s preventing you from improving your 5K time or getting through a game of pick-up basketball without rolling an ankle. “The glutes are the powerhouse for most of our lower- and full-body movements, from squats to jumping,” say Braun. “If you want to increase your strength, power, stability, and limit the likelihood for injury, it is important to incorporate glute exercises into your programming.” Want to look good in a pair of jeans and stay healthy and pain free? Bum’s the word. Add These 12 Exercises to Your Butt Workouts at HomeYou can get stronger, shapelier glutes with a few pieces of basic equipment and a handful of carefully selected butt exercises you can do at home — no gym membership or machines required. We sifted through dozens of Beachbody’s fitness programs and hand-picked some of the best exercises for glutes, including moves to tighten the buttocks and thighs as well as exercises to augment them. If you’re not currently following a Beachbody program, be sure to incorporate a warm-up routine that includes some dynamic stretching. Braun recommends leg swings, walking high knees, glute bridges, and bodyweight squats. “You want to stretch the glutes while also activating them through contraction to get them ready for exercise,” he explains. Triple lunge with ginga
Appears in: CORE DE FORCE – MMA Plyo
Single-leg hinge with loop
Squat with pulses
Appears in: PiYo – Buns
Curtsy lunge wood chops
Clamshell
Calf raise bridge
Camel
Bowler
Jump squat
Single-leg hamstring slide
Squat arabesque
Attitude, 21DF
• Stand tall, hands on your hips, with your heels together and your toes turned out slightly. • Move your right foot back, lightly touching the floor behind you with your big toe and letting your heel drop slightly inward. This is your starting position. • Keeping your torso tall, lift your right leg behind you as high as you can, squeezing your right glute. • Return to the starting position, gently tapping the toes of your right foot to the floor, and repeat. • Perform equal reps on both sides. Not in the mood to program your own butt workouts at home? Beachbody’s got your back(side). “Most of our programs offer full-body workouts that include glute exercises, but if you’re looking to gain size, Body Beast is a good go-to,” Braun says. “For more specific glute programs, you can check out the Brazil Butt Lift series or 80 Day Obsession, which places a strong emphasis on the glutes.” Anatomy of the ButtYour body’s gluteal region is comprised of three major muscles that work together to move the legs and hips, provide balance, and offer stability during single-leg movements like walking, running, and climbing stairs. Gluteus maximusAmong the trinity of butt muscles, the gluteus maximus gets all the glory. As its name indicates, the G-max is not only the biggest gluteal muscle, it’s also the largest muscle in the human body. And, due to its superficial (closest to the surface) placement, it’s responsible for providing the booty’s famously rounded shape. The gluteus maximus originates from the hip bone, sacrum, and tailbone. It runs across the rear at a 45-degree angle and inserts into the I.T. band and femur (thigh bone). The muscle’s primary function is hip extension, meaning that your gluteus maximus is (literally) behind everyday movements like standing up from a seated position, as well as athletic feats like the 40-yard dash. Gluteus mediusOriginating from the ilium and inserting atop the front of the femur, the gluteus medius is the fan-shaped muscle responsible for abducting (lifting out to the side) the leg. The gluteus medius is also charged with medial and lateral rotation, turning the leg so the knee faces inward and outward. Without a sufficiently strong gluteus medius, you can develop an altered walking/running gait, which can lead to a number of movement related issues. Gluteus minimusDespite its rank as the tiniest of all the butt muscles, the gluteus minimus plays a vital role in stabilizing the pelvis during walking and running. Originating from the ilium, the gluteus minimus attaches atop the femur. Like the gluteus medius, its main functions include lower limb abduction and medial rotation. Eating for a Bigger BootyIf your goal is to get a bigger bum, doing the best butt workouts is just part of the equation. You also need to be strategic with your nutritional intake and supplementation. Healthy, fast-burning carbohydrates consumed before your butt workout will keep your energy consistent, from the first lunge down to the last jump squat. Just as important is your post-workout protein intake, which the body needs for muscle growth and repair. With 20 grams of protein per serving, Beachbody Performance Recover offers a quick, convenient solution. Besides fast-absorbing protein, Recover contains pomegranate extract, which has been shown to promote muscle recovery and reduce soreness. from https://www.beachbodyondemand.com/blog/butt-workouts-at-home-exercises
0 Comments
Leave a Reply. |