Tag Archive | "glutes"

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How To Get A Better Butt: 5 Rules For Stronger Glutes

 

Strong, round glutes are the foundation of a great physique and a healthy body. Unfortunately, many of us have weak glutes that just get weaker because we sit all day. Aside from not looking so great, feeble butt muscles can cause a litany of postural problems and pain issues. Even worse, having a weak bum means your primary lifts like the squat and the deadlift aren’t as strong as they could be. If that doesn’t motivate you to put some muscle on your backside, I don’t know what will!

To restore your ailing glutes, you need to make training them a priority. Otherwise, you’ll be stuck with constantly tight hips and probably contract flat-ass disease.

Save your butt from these depressing side effects by following these five rules. They’ll help you feel stronger and more mobile. They’ll also help you add some great-looking curves to your rear end.

Hit Them Baby One (Okay, Three) More Times

If your training routine only calls for one glute-specific workout per week, it’s time to ramp things up. Glutes adapt well to frequency— the more often you train them, the quicker they grow in size and strength. Rather than performing a single glute workout once per week, add booty-busting exercises to each workout you do during the week.

Try this: Add loaded hip thrusts, glute bridges, hip abduction exercises, back extensions, or hip extension exercises to your daily workouts.

Single-leg bodyweight glute bridge

Mix Up Your Hip Extension

Hip extension is important for pelvic stability and daily movement. Walking, running, standing, and sitting in with proper posture begins and ends with your butt.

In this age of computers and cubicles, people spend most of their time in hip flexion (seated position). More often than not, long bouts of sitting cause tight quads, a tight psoas muscle, and weak hip extensors—namely the gluteus maximus.

To alleviate these symptoms and put yourself on a path to a perkier posterior, it’s wise to activate your hip extensors regularly. Hip extension occurs when the thighs or pelvis move rearward. The most common—and best—exercises for hip extension are the squat and deadlift. These two lifts belong in your lifting regimen along with assistance exercises to pack on glute mass.

Try this: Use squats and deadlifts as a primary hip extension exercises and add in one or two assistance exercises to each routine. Assistance lifts include, but aren’t limited to: Romanian deadlifts, single-leg Romanian deadlifts, hip thrusts, glute bridges, back extension, reverse hyperextension, glute kickback, and donkey kick.

“The most common—and best—exercises for hip extension are the squat and deadlift. These two lifts belong in your lifting regimen along with assistance exercises to pack on glute mass.”

Add a Little Abduction, Too

Your hips articulate in several ways other than the all-important extension. Your hips can also move in flexion, medial and lateral rotation, adduction, and abduction. If you move your hips in circles, you’ll get the idea. Along with hip extension, another important element of strong glutes is hip abduction, or moving the thighs outward from your midline.

Your glute medius is a major abductor of the thigh. Its anterior fibers rotate the hip internally while the posterior fibers rotate the hip externally. A strong glute medius will control any unwanted sideways movement in your pelvis. For example, if your left hip drops when you stand on your right leg, your right glute medius is probably weak. An unlevel pelvis can lead to other issues like IT band syndrome and patellofemoral pain syndrome, neither of which is pleasant.

Try this: To strengthen the glute medius, add 2 sets of 10 reps of standing cable hip abduction and 2 sets of 12 reps of seated band hip abduction twice per week.

Keep Your Booty Active

If you sit on them all day, your glutes will just become weaker and weaker. This weakness can be compounded when other muscles have to take over a lift in order to compensate for them. Avoid a weak booty by doing a series of activation and mobility drills ten minutes a day. Practicing glute activation will help them fire during every exercise.

Try this: Perform 10 reps of each exercise once per day.

  • Single-leg bodyweight glute bridge
  • Fire hydrant
  • Bird dog
  • Standing glute squeeze

Get Tense

“Passive tension is how your hamstring muscles feel at the bottom of a Romanian deadlift.”

Mechanical tension is the bee’s knees when it comes to muscle hypertrophy (growth). Mechanical tension occurs when you passively stretch or actively contract the muscle. Passive tension is how your hamstring muscles feel at the bottom of a Romanian deadlift and active tension is how your biceps feel as you contact in a barbell curl. Both are key players in muscle growth, and both can make a big difference in gluteal development.

When using a full range of motion (ROM), your muscles are placed under a combination of both passive and active tension. For example: At the bottom of a squat, your glutes are in a stretched (passive tension) position; at the top, they’re in a squeezed (active tension) position.

Maintaining this tension through a full range of motion is optimal for gains. To do it, control your reps, keep a steady tempo, and don’t rely on momentum to get through the exercise—oh, and don’t skimp on the ROM.

Try this: To increase mechanical tension, use a tempo for your exercises. Tempo is expressed as a series of 3 or 4 numbers, such as 2-2-2. The first number is the number of seconds in the eccentric (lowering) portion of the movement, the second number is the pause, and the third number is the number of seconds in the concentric (lifting) portion of the movement.

You can incorporate an exercise tempo as simple as 2-2 or 3-3. You can also incorporate a pause in the middle, like 3-3-3, or even have a longer eccentric portion like a 4-3 tempo. Remember, though, that adding a tempo doesn’t mean you get to forgo a full range of motion.

 

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About The Author

Kellie Davis is a freelance writer and blogger turned fitness coach living in Northern California.

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How To Get A Better Butt: 5 Rules For Stronger Glutes

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Why you should train your glutes?

Covet strong glutes? We asked the Base Body Babes to share their advice when it comes to training your glutes.

We love having and creating well balanced, beautifully proportioned and functional bodies. Our programs are specifically designed to ensure the body is structurally balanced and moving correctly, with a focus on posture and creating feminine proportions. Generally speaking, women are lower body dominant (whereas men are upper body dominant), so when we design our programs we place a greater focus on the lower body movements to create or maintain these feminine proportions. In our experience, women love having a shapely booty and toned, lean legs.

As the glutes are the biggest muscle in the body, it’s important to specifically work and build muscle in this area: not only because we like the look of a well developed, perky behind, but because the glutes are important to the overall function of the body.

From a functional strength standpoint, it’s quite common for people to have lazy or underactive glutes. This can lead to lower back pain and injuries, as the glutes are primarily responsible for day-to-day tasks such as bending over and picking things up. If the glutes aren’t strong, more stress is placed on the lower back unnecessarily. In most instances, if someone suffers from lower back pain, strengthening the glutes is a great place to start.

It’s no secret that squats are the first exercise that people turn to when they want to build a booty. Although squats are our favourite movement and our programs are based around them, there is certainly more to booty gains than just the squat rack. Too many times we see women squatting without knowing how to correctly activate their glute muscles; without proper technique and activation, results cannot be achieved.

Getting the most out of your booty

1. Technique is everything. Correct technique is vital to keeping you free from injury, to allow you to lift the correct weight and to ensure you are working the exact muscles that you are targeting. If your body starts to fatigue and your technique breaks down, it’s time to stop the set. Many people like to train until failure and take the body beyond what it is capable of, but this only increases the risk of injury. Always remember: safety first!

2. Progression is key. The body must continuously be challenged in order for it to change and develop; if you keep doing what the body can already do, the body doesn’t need to adapt! Every week, aim to increase the amount of weight you are lifting by about two to four per cent.

Challenge your body for best results!

 

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Train and gain! with this dumbbell workout

Here’s how strength training can get you a better bikini body…

More and more women are strength training when they hit the gym, but if you’re still not convinced, then you could be missing out on some serious benefits.

Whether you’re using the TRX, doing a kettlebell class or using a pair of dumbbells in your HIIT circuit – you are strength training! It’s not all about weightlifting belts, clouds of chalk and groaning as loud as you can – though, that’s all welcome, too! It is, however, about using weights that truly challenge you, promoting muscle growth that in turn elevates your fat burn. The result is a leaner you, with a higher metabolic rate throughout the day.

‘It’s estimated that for every half a kilo of lean muscle you gain, your body will burn 35-50 extra calories each day just to maintain it,’ explains John Shepherd, author of new book Strength Training for Women. ‘Regular cardio exercisers may lose weight but end up with a body that lacks tone and holds fat around key “problem” areas, such as the abdomen and hips.’ But those aren’t the only benefits you’ll experience – that’s just the beginning.

‘Resistance training will also boost your hormones,’ explains John. Basically, the more you pick up the weights, the more your levels of growth hormone are elevated. Why is this desirable? Well, along with playing a vital role in shedding fat, growth hormone also helps to slow the effects of ageing, according to John. Who wouldn’t want that? As we age we also experience a higher risk of osteoporosis, and strength training is an effective way of combating this. Not only do weights build muscle but they strengthen your bones, too, which is ideal for overall health as well as preventing injury.

Strength training also challenges your body in all different planes of motion, boosting its ability to master complex moves – especially ones that’ll help you in everyday life. We’re talking lifting, carrying, picking things up – that’s why it’s considered functional fitness.

Don’t know where to start? John’s book is a great place, but if you want a taster, check out this workout he put together. It’s suitable for all levels, targeting the whole body using compound exercises. ‘These moves work numerous joints,’ explains John, ‘making them more functional and calorie-burning.’ Always use weights that prove difficult in the final reps of each set without compromising form – but if you’re new to weights, start out light and focus on building strength and technique. Everyone should add weights each month to encourage progress.

HOW TO DO IT

Always warm up before and cool down after this workout. Do each of the two workouts once a week, leaving at least 48 hours between each.

Workout 1: Metabolic and hormonal booster

Perform 3 x 10 reps of each move. Take enough recovery to allow for each set to be completed optimally.

Workout 2: Pyramid with body shaping fast-twitch fibre emphasis

Perform 8 reps using a light weight, 6 using a medium weight, then 2 x 4 reps using a heavy weight.

Workout 1

 Rear foot elevated split squat

Areas trained: glutes, hamstrings, quads, calves

Technique

  1. Holding dumbbells by each side, stand in front of a bench and place the toes of your rear foot on it. Hop your standing leg forward and place your foot flat on the floor. This is your starting position.
  2. Keeping your trunk upright and looking straight ahead, bend your front leg to lower your body to the ground. Lower until your thigh is approximately  parallel to the ground. 
  3. Push back up strongly and repeat. Perform the allotted reps on one side, and then the other to complete a full set.

Seated shoulder press

Areas trained: shoulders, triceps

Technique

  1. Sit on a bench holding dumbbells in front of your shoulders.
  2. Press the dumbbells up to the ceiling, bringing them close together at the top of the movement.
  3. Lower under control and repeat.

Single-arm kettlebell swing

Areas trained: quads, hamstrings, glutes, core, back, shoulders

Technique

  1. Take hold of the kettlebell in one hand with your knuckles facing away from you. Stand with your feet just beyond shoulder-width apart. Let the kettlebell hang down at arm-length in front of your body and let it drop down and through your legs.
  2. Move with the fall of the kettlebell and let your bottom move backwards and torso incline forwards with knees soft. As the momentum of the weight begins to stall and go in the other direction, ‘snap’ your hips to impart more momentum onto the kettlebell to drive it up again.
  3. Let the weight fall back down and repeat. Perform the allotted reps on both sides to complete a set.

Plié squat

Areas trained: glutes, hips, hamstrings, quads, calves

Technique 

  1. Holding the dumbbells with your knuckles facing away from you in front of your hips, stand with your feet wider than shoulder-width and turned out, making sure that your feet and knees are similarly angled.
  2. Bend your legs to plié and then extend them to stand back up and repeat.

 

Workout 2

Clean

Areas trained: back, shoulders, glutes, hamstrings, quads, calves

Technique

  1. Take hold of a barbell from the floor with your knuckles facing forwards and hands just further than shoulder-width apart. Keep your heels on the floor, arms extended and head up.
  2. Drive up to lift the bar from the floor, keeping your shoulders over it and your knees bent.
  3. As the bar approaches hip-level, drive your hips forwards and now pull on the bar with your arms. As you do this, switch your grip from overhand to underhand and ‘catch’ the bar in a racked position on the front of your shoulders.
  4. Keeping your back flat, control the bar down to the floor, bending your knees and folding forwards, first to your thighs and then to the floor.

Squat

Areas trained: glutes, quads, hamstrings, back

Technique

  1. Support a barbell across the fleshy rear part of your shoulders (avoiding contact with your top vertebrae). Pull the bar down onto your shoulders to
  2. fix it in place. Keep your head up and maintain the natural curve of your spine.
  3. Bend your knees to lower the weight as far as your flexibility allows. Keep your knees behind your toes as you go.
  4. Push through your heels to stand up and repeat.

 

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Romanian deadlift

One of the most effective workouts for strengthening your glutes and hamstrings is the romanian deadlift. When performed correctly, it involves a hip hinge movement and uses the muscles that are vital in performing other excerises in lifting, jumping and sprinting.

While your glutes and hamstrings are engaged- You’ll find that the muscles in the front (quadriceps) are also being used, as well as the upper back muscles, which is an effective way of strengthening your back muscles and posture (along side other back exercises). 

Technique

  • Hold the bar with an overhand grip approximately shoulder-width (your thumbs should brush the outside of your thighs).
  • Place your feet approximately hip-width apart, with knees soft and your feet straight ahead.
  • Maintaining a flat back position, bend forward at the hips lowering the bar towards the floor.
  • Reverse the position, extend your hips and return to the start position. 
  • Perform 8-10 reps (3-4 sets) 
  • Safety tip: keep your shoulder blades engaged as you lower.

For information about strength and conditioning training, check out The Strength & Conditioning Bible: How to train Like an Athlete by fitness expert and coach Nick Grantham

Originally posted here: 

Romanian deadlift

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Paige Hathaway

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🌻 I haven’t went on a rant in awhile so if you don’t care to hear it... here’s your chance to exit 😝
MY QUESTION IS: Why do so many of us struggle to find happiness?! - HAPPINESS is at the top of everyone’s list. At the end of the day, we want to feel like we’re happy and have lived well. But oftentimes, we can find ourselves feeling unhappy and we may feel like we’re not sure why happiness isn’t happening for us.
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Most of the time when you have a negative thought or feel unhappy, you’ll read tons of self-help books that tell you to replace that negative thought with a positive one, they may also tell you to spend no more than 60 seconds thinking about it and move on about your day. (Easier said than done) That’s great advice and all but to me, all that does is sweep your negative thinking under the rug and the rug along with that negative thought is still there. Every person who has ever been on a weight loss diet understands this: “just don’t think about food” they say, (again, easier said than done) - this simply just does not work especially for the long haul.
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My thoughts: 💭 The next time you’re having a bad day or a negative thought about something, don’t ignore your emotions or thinking and “put on a happy face.” Instead, try accepting the way you feel and try to identify why you are feeling the way you are. By ending the internal struggle of how you actually feel, you can begin to understand your “WHY”— And by understanding yourself and your thoughts a bit better, you come to life’s choices with the most powerful tool of all: YOUR FULL SELF! To me: I feel as though, this is a much better way to choose happiness for yourself. In the end; YES!! happiness is a choice but to understand yourself better will allow your own sense of happiness to shine in brighter than anything else! ☀️🌈🌸

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