A couple of years ago, my best friend bought her dream sports car filled with all the bells and whistles. After about six months of taking the car out only on Sundays, she retired it to the garage. Eventually, the air leaked out from the tires, and the gas became flat and stale.
Your butt muscles are the same way. They are a group of muscles that are designed to be active and moving. Prolonged sitting leads to tight hips, and hamstring muscles. Then, random muscles will start to ache and become stiff. Soon your glutes will spread out and appear flat, jiggly and have no tone. The best way to avoid this is to get up and get your butt moving. Make them work!
First you have to understand the anatomy of the rear end. Your glute muscles attach to your pelvis and the top of the thighbone: The gluteus maximus extends your leg, while the gluteus medius and minimus move your leg out to the side and stabilize the pelvis. Your hamstrings run from your pelvis to your lower leg. They bend your knee and help extend your leg. The glute and hamstring muscles are best friends. One rarely works without the other, and when you focus on sculpting them together, the results are super sleek and sexy.
To reshape your rear view and send jiggle packing, complete exercises that capitalize on the glute/hamstring relationship. Exercises like squats that work both areas instead of trying to isolate one. To maximize your efforts, add in some toning tweaks like shooting back your hips as if you are going to sit in a chair when doing squats. Also, always activate your glute muscles by contracting and squeezing them together. Keep them activated during any exercise that you do for maximum results.
Please keep in mind that you will also need to do cardio exercises where you get your heart rate up and keep it elevated. Engage in at least 30 minutes of walking, biking, dancing, or elliptical training each day. Doing this burns excess fat and engages the glute and hamstring muscles. Remember to always eat a healthy diet with portion control to get the results your want.
New Rear Exercises
Exercise Number One- Dumbbell Glute Bridge
The GluteBridge primarily targets your glutes and hamstrings. This exercise also works your calves and core.
Step One– Holding two dumbbells, lie down on the floor or mat. Bend your knees and place the dumbbells on top of your thighs right below your hips.
Step Two– Keeping your abs tight and your core engaged, drive through with your heels and extend your hips towards the ceiling and then bring them back down to starting position. Repeat 12-15 times and work your way up to 25 reps for one set.
Tips –Make sure that the head and shoulder blades are resting on their center and your abdominals are engaged and lifted. Your rib cage should be lifted as well and not allowed to sink toward the floor.
Exercise Number Two- Kneeling Squat
The Kneeling Squat is a great exercise to target your glutes and hamstrings. It will also work your core as well as your lower back.
Step One– Place a weighted bar or broomstick across the back of your shoulders. Come down onto a mat in a kneeling position.
Step Two– Sit back until your glutes touch your calves. Reverse the motion, returning the torso to an upright position. Squeeze your glutes together at the top of the movement. Repeat 20 times for one set.
Tips– Make sure your abdominals are engaged and back straight before leaning back. Beginners can do this exercise without the bar. Start with one set and work your way up to three sets.