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, 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.
Barbell Glute Bridge: Barbell Glute Bridge can be performed with basic gym equipment (dumbbells or barbells & weights) and is very effective in building your Hips.If you are a beginner,you can perform this exercise without barbell/weights also.
High Knee: High Knees works your Hips Muscles. High Knees can be easily performed at the comfort of your home, without any gym equipment.You can perform 3 sets of 15-20 repetitions each.
Donkey kicks: Donkey Kicks works your Hamstring.Donkey kicks activates the most muscles in the glutes and has the greatest potential for strengthening all the muscles in the backside.You can add ankle weights to make the exercise more challenging and increase repetitions as you get stronger.Donkey Kicks can be easily performed at the comfort of your home, without any gym equipment.
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.
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