Building Better Glutes!
Everyone dreams of
having a backside admired by others. Men and women both desire to have a tight
and shapely backside. Unless you are born with great genetics, you are going to
have to do the proper exercises that will achieve the look you are longing for.
By adding in simple exercises you can do at home, you can easily achieve this
look.
Cardio is not only
for weight loss, it can be done in a way to help build muscle and shape your
body. Start with sprints, doing sprints will increase your speed but also helps
to develop your glutes, quadriceps, hamstrings, and calves. By adding in hills
to your sprints, you are shifting more emphasis to your hamstrings and glute
muscles. If you unable to find any hills around your house, you can also use a
treadmill or elliptical and increase the incline. When using cardio equipment,
it is important not to use the handles, power through the moves to force your
muscles to work harder. If you are feeling that you need to lose some inches
off your backside, ramp up your cardio and it will help blast body fat!
Next you will want
to learn the squat! Squats are often referred to as the king of exercises. Squats
can be varied with just changing your stance. When doing a squat, be sure to
not let your knees go over your toes, do not bend at your back, push your hips
back, and keep your head up. There is a variety of different types of squats
you can do to change the emphasis of the muscle group you are working. Also you can vary it by adding in weights or
suspending one leg off the ground. The squat can be combined with a simple move
like the jump which will increase your heart rate while working the major muscle
groups of the leg. Squats are great for building, if you want to increase your
muscle size or shape your backside, this exercise is for you!
One of my most
favorite exercises to do is the lunge. This is another exercise that gives you
many different options when performing. You need to watch your form to make
sure you are doing this exercise right to get the most benefit. Just like with
the squat, make sure your front knee is not going over your toe, and the back
leg is the one that is dropping towards the floor. Make sure your footing is
about shoulder width apart to help with balance. The most popular ones that we
do at our gym would be the stationary lunge, walking lunges, and one-legged
lunges. The lunge really targets your hips, thighs, and glutes. When women come
in complaining of losing muscle tone as they age, this is the first exercise I
recommend to them. It is important to
add in weight bearing exercise to increase muscle tone.
Another great
glute builder, stair climbing! When going to work, instead of the elevator,
take the stairs. Your backside will appreciate it! During your workouts, try to
incorporate a set of stairs. By doing a few sets of stairs it will help to
focus on your glute muscles. When in the gym, find a flat bench and you can do
step ups. You can also add in variety with this exercise by adding weights and
jumps. As with any exercise be sure you
are doing proper form to prevent injury.
These are simple
moves to learn to get the desired shape you are looking for. Learning to shape your glutes does not have
to be a big investment in a fancy gym. Simply take these moves and do them in
the convenience of your home, outside in your yard, or your local park. You can
reach your goal by doing these exercises in a sequence of 12-15 reps and doing
2-3 sets of each one. If you are not sure you have the correct form or possibly
scared you could injure yourself, hire a personal trainer to assist you in
learning the technique for these exercises.
-Cindy Lane Ross
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