The butt (glutes or gluteus maximus) muscles are important from two perspectives: health and vanity.
Health, because the butt muscles are primary muscles for most movements & will increase stamina in most everything you do, like climbing stairs, getting out of a chair, squatting to pick up a baby off the floor, or walking. Latest research is showing that your waist-hip ratio may be key in determining your risk of diabetes, heart risk and more.
Vanity and exercises below ..
Vanity, since these butt muscles (or glutes) give your body shape, and we are physiologically trained to use them as a way to evaluate how attractive someone is. Also, more muscle in your butt (or your body) will increase your metabolic rate, so you will burn more calories and fat naturally!
So, if you’re looking to get your behind in shape, here’s a list of exercises that would be very effective:
The Lunge: The lunge targets the glutes, quadriceps and calves. Lunge is a superb exercise for stimulating a solid slab of muscle growth throughout your lower limbs. Enhancing the body’s ability to jump, run and lift, the muscle gains are functional as well as aesthetic. In addition to stimulating muscle growth, the lunge develops balance and agility. See how to perform lunges
Hip raise or Bridge: Bridge is one of the versatile exercises that strengthens the gluteus, abdominal and lower back muscles. The bridge has numerous benefits including a toned backside, flat stomach and healthy back.
Stronger gluteals help maintain pelvic control. The bridge engages more muscle at the same time & activates the same muscles in ways different than you are used to (different planes of motion)
See how to perform Hip Raise of Bridge
Single Arm Dumbbell Swing: As one dumbbell is swinging down, the other is swinging up and it falls to the deep muscles of the core and glutes to not only stabilize the spine and body but to also provide muscular force to help keep those dumbbells swinging. See how to perform Single Arm Dumbbell Swing.
Hip Extension: The University of Wisconsin found Hip Extension, the most effective glutes exercises. According to lead researcher John Porcari, the quadruped hip extension activates the most muscles in the glutes and has the greatest potential for strengthening all the muscles in the backside.
Add ankle weights to make the exercise more challenging and increase repetitions as you get stronger.
See how to perform Hip Extension
Gravity, connective tissue, age, and genetics all play into the shape of our butt and legs, but don’t let that be a roadblock, either. You can still tone these muscles and feel better and look better. The American College of Sports Medicine recommends two weekly sessions of weight training for physical benefits.Author Information — this article is written by a dietitian @ FitHo