If you ever feel like you wake up one day, and you’re ready to make that change, beginning today. You’re already heading in the right direction for your fitness goals to become achieved.
It’s that day.
For those who believe getting a better booty is all about dem squats……not to go and burst squat bubbles, but there are also other very effective exercises that can be done.
Although I’ve been working out for a long time, I’ve never really put in the time to create a glute day, or focus on my glutes at least once a week, for an extended period of time. I’ve always done glutes/hamstrings or a basic leg day where I’ll add in a few glute specific exercises, but over the last few weeks, I’ve been working glute days into my routine and I’m beginning to see and feel the results!
Before I began this booty building journey of mine, I had to do a little research because sitting at a desk all day long does nothing for my booty! Haha!
I had to look into the reason (beyond sitting a lot) as to why my glutes weren’t firing properly when I’m squatting/lunging/bridging my way to the top. I had to find out because…..well, what’s the point in putting so much focus into your booty when you’re glutes aren’t even doing the work anyway?
After doing some research, I’ve come up with a small plan for myself to do at home, without weight, that works either before bed or early in morning (depending on when I actually workout that day) to help enhance my glutes.
GLUTEAL MUSCLES: The gluteal muscles (aka. glutes) are three muscles which makes up the buttocks (aka. booty)
Weak glute muscles will cause tight hamstrings, which is the usual cause for lower back pain, IT band injury/issues and knee pain. It can also lead to heel pain and shin splints. The number one cause for weak glutes are……SITTING DOWN ALL DAY LONG!
Boooo! This is SO me! My job for the past 9+ years have been “desk jobs” and there’s nothing hurting me more than my daily routine.
When someone, like myself, sits for most of the day, it causes the hip flexors to tighten, while the glutes lengthen and weaken. Over an extended amount of time, like 9 years later, the body will eventually forget how to use properly ignite the gluteal muscles as it once did. The stronger muscle will become used, which in this case; the hip flexor.
Which will get stronger, as the glutes become weaker.
The cycle sucks.
The way you complete these exercises could depend on a few things; how often you sit, how much you need to strengthen the glutes, how inactive they currently are; and so on.
I’m going to be working with the following exercises, a few times each week, aiming for 3, at home.
DONKEY KICKS x50 per leg
GLUTE BRIDGE x100
KNEELING HIP ABDUCTION x50 per leg
SINGLE LEG GLUTE BRIDGE & LEG LIFT x50 per leg
CLAM x50 per leg
After going through these exercises, I’ll move into a low lunge stretch, holding between 60 – 120 seconds, or flowing in and out of the stretch (30 seconds in, release, 20 seconds in) depending on how I feel.
Starting into the low lunge and completing on both sides before moving into the more advanced leaning back while holding a low lunge. One thing I’ve learned about low lunging is to be sure the hips are forward. I place my hand on my open hip before I begin to enter the stretch, this is to make sure both hips are equally facing forward, rather than pointing towards the side. This will help get the stretch right into the hips/glutes where it’s needed.
LEANING LOW LUNGE
KNEELING HIP ABDUCTION
SINGLE LEG GLUTE BRIDGE & LEG LIFT
LEANING LOW LUNGE
While the glute bridge is an exercise I love, I won’t be using it in my workouts while doing this program. I definitely don’t want to over work the glutes, so I’ll use different exercises for booty day.
I’m excited to see some awesome results. !!