The often ignored glutes

One of the major problems faced by people new to the world of fitness and body bulding is their lack of knowledge. Having a well balanced and thorough workout is something that takes experience and knowledge and beginners are often confused as to which exercises give the optimum results. Even when people learn about the exercises that they can do to target individual muscle groups, they do not bother looking up on the correct form, how often these exercises are to be performed and what safety precautions need to be maintained while performing the exercise. Even worse is that people often neglect glute exercises.

The glutes are one of the major muscle groups of our body that make up the buttocks and if you want to work out your glute muscles, you need to know about the most effective exercises and their form. One of the popular glute exerises is the barbell glute bridge; all that is needed is a gym membership or a barbell at home. Lie down on the floor and place the barbell directly on your hips. It is advised that you use some form of padding to minimize the discomfort. Position your feet so that your heels are facing the floor. Apply the downward pressure on your heels and propel your body upwards while keeping your neck on the floor. Then lower your body again and repeat. Perform the motion slowly for maximum intensity and be careful not to put undue pressure on your neck.

If you were looking to avoid equipment, then another glute exercise that you can perform is the butt lift. You will have to position yourself in a manner similar to the above exercise except, your hands would be placed on either side of your body. By pushing with your heels, lift your hips off the floor while keeping your back straight. Pause at that position for about two seconds before coming back to the original position. While performing this exercise you should pay attention to your feet placement: they need to be placed according to your shoulder width.

Another variation of butt exercises is the glute kickback. You need to get down on a kneeling position on your hands and knees. Your hands are to be placed to the width of your shoulder and your legs should be positioned so that your calves are perpendicular to your hamstring. Raise one of your legs until your quadricep is parallel to the floor and do not change the angle between your calf and hamstring. Exhale and lower your leg and repeat for the other leg. While performing this exercise always be sure to keep looking forward and if you want a more demanding workout, you could use ankle weights.

There are many butt exercises and each of them has different variations. Only by practicing them can you understand which ones give you a thorough work out and leave your muscles sore. You do not need to sign up for a fitness program or buy special equipment to workout your glute muscles. As you learn more about bodybuilding and practice what you learn, your hard work is going to speak for itself.

[If you want strong glute muscles then you will need strong hamstrings!]

Glute and lower ab exercises will reduce or eliminate health risks

 

You may have heard many a times that the strength of a chain is only as good as the weakest of its links. The fact undoubtedly proves itself much relevant when the human body comes in as our topic. Being a trainer actively training people about 40+ hours every week, I can tell you about some very common weak links of the body although everyone probably has their  own different weak links. Among the common weak links, the glutes (one’s butt) and lower parts of abs (much common in women) are very frequently found with most people. For achieving tremendous results with my clients, I have tuned and established myself as a pro in the development of their lower abs and glutes with glute exercises.

The Co-operation of Glutes and Lower Abs

In case you have changed your car tires at least once, you’ll surely know that the bolts are loosened most easily by using a four way/hands lug nut wrench. The device enables you to use the opposing forces by pulling one end and at the same time pushing at the other end. The opposing forces are very useful in producing a much more effective force by using power from both ends together at the same direction. This unique type of force is named as a Force Couple. A force couple is established by the joined force of the glutes and the lower abs in order to tilt the pelvis back. If you aren’t familiar with the tilting of the pelvis back or posterior pelvic tilt, suppose your hip girdle or pelvis is a large water bowl; what you’d want to do is to pour the water into your back. In this case a posterior pelvic tilt helps you stabilize the lower back against the arms and legs which force the back into extension. If you use butt exercises to keep the back in an accurate posture this will result in an increase of the force at your arms and legs, and thus the risk of getting injured is lowered in this way.

Perfect Glutes and Lower Abs are much required for a strong core (back pain relief)

According to my previous explanation, butt exercises to strengthen the force couple from the glutes and lower abs is unconditionally required for a stabilized back. Improper functioning (in most people’s cases) of these important muscles result in constant stress or pressure on your back, as it doesn’t function from its correct posture. Risks of back pain or injury is reduces greatly if someone has strong glutes and lower abs. This might also help to eliminate or greatly reduce your pain in the back, if you have any.

Glutes, the Strongest of your body Muscles

Most people are not familiar with the glutes as the strongest muscle in the body. On top of being the strongest, it is also one of the most important. Yet many people’s glutes are not exercised at all and are badly weak compared to the other lower body muscles, the quads especially. The miserable occurrences are probably due to sitting 8 hours down on a chair every day.  Undoubtedly you can become much more agile, powerful, and stable if you can develop really strong glutes.

Glutes stay Inactive very Often

Though I have mentioned this before, I must insist the fact that improperly working glutes undoubtedly leads to some chronic pain and one can never give one’s ultimate performance with weak glutes. Glute exercises are needed in order to reach your full potential. You can activate your glutes by lying face down and bending the knees at 90 degrees, then you should be pushing your heels straight up, directing them towards the ceiling. You mustn’t use your lower back and your thighs should lift off the ground while your hips stay still on the ground for sure. You have to be confirmed of the feeling that the glutes are working out and being activated. As you’ll palpate the active feeling glutes, you should also feel them contracting really hard. In case you don’t feel so, you can tap or palpate them as you lift the heels to the ceiling.