Hello, my bootilicious beauties!
Here I wanted to share some of my favorite exercises for a firm and perky bum. Most importantly, to explain why they are so important not aesthetically,
After all, before all the social beauty trends tell us what to work on, we need to really optimize our physical health for our daily human needs, like moving our legs, running, jumping, picking up children… running away from our partners, who keep chasing us after all these squats 😉
Our bodies work as a whole so it is important to keep our core and pelvis stabilizers working correctly to reduce risk of injury in the upper and lower extremities.
When there are inefficiencies in a certain region of the body, the body finds a way to compensate to make movement happen by using another muscle or joint the way it isn’t
If muscles are weak or tight, the body will compensate for this and allow movement to happen by using another muscle or joint to perform that specific movement, and if this is constantly occurring it could lead to asymmetry, a risk factor to injury.
Today we are talking about glutes, so lets dive in.
Extends and laterally rotates the hip. Upper fibers of this muscle help to abduct.
Abducts hip. Anterior fibers medially rotate the hip.
Abducts hip. Anterior fibers medially rotate the hip and posterior fibers laterally rotate hip.
So, why is it important to train our glutes?
Well, many studies show that due to the stabilization of the pelvis being important during functional movements and activities that a combined core and gluteal program will result in better stabilization of the trunk and pelvis and in turn help reduce injuries.
The gluteus maximus is the largest muscle in the human body and its main action is to extend the hip but is also important during locomotive movement where is provides weight support and also helps control the propulsion and forward movement of the trunk.
During walking and running the gluteus maximus is very active, which means everyday activities require the use of our gluteal muscles and proper activation is therefore required from the gluteal muscles to perform these everyday tasks.
During steady state running and sprinting there are greater forces in the ground, placed by the runner, to generate speed so more trunk control is needed to stay balanced – all of these requires the gluteus maximus to perform.
The gluteus medius is a pelvic stabilizer during a unilateral stance, therefore a weakened or fatigued gluteus medius may be associated with a decrease in postural control during dynamic balance.
Gluteal activation and strengthening is important to reduce knee injuries. During rehabilitation of knee injuries, a program for the gluteal and core muscles will be put into place.
Best Butt Exercises for Gluteus Maximus
These exercises produce the highest percentage of electromyographic activity in gluteus maximus muscle group.
- One-leg squat
- One-leg deadlift
- Sideways, front, and transverse lunges
Best Butt Exercises for Gluteus Medius
These exercises produce the highest percentage of electromyographic activity in the gluteus medius muscle group.
- Side-lying hip abduction
- One-leg squat
- Lateral band walk
- One-leg deadlift
Best Butt Exercises for Gluteus Minimus
The gluteus minimus is one of the six hip abductors. It starts on your hip bone and extends out to your upper-thigh bone. This muscle is extremely important for hip stabilization, especially when you are balancing on one leg. To keep your gluteus minimus strong, perform
- Hip abduction exercises.
- Bent Knee Side Bridge
- Side Bridge
- Transverse Abduction
And remember, prior to any targeted exercises, make sure to warm up for at least 15 minutes, such as with jogging or walking, and stretch after your workout.
Consult with your doctor before starting a workout regimen.
For a complete Perfect Butt Series videos click here!
Happy Training 🙂