We Must, We Must, We Must increase our Butt!
Weak and sore buttocks muscles are unable to support your lower back which can lead to back pain and disc injury. Your gluteus Maximus and Medius are the ‘primary movers’ for your hip and your entire body. Don’t take my word for it, stand up, contract your buttocks and see what else happens!!! Your pelvis tilts forward and your legs contract; they are actively holding you in an upright posture. Now release your butt muscles and feel the slouchy difference.
That’s why my new motto has been: We must, we must, we must contract our butt!
So, how do you acquire the buttocks of a gymnast?
Lift your one leg straight up while you bridge.
Still not enough, then just balance on your heel or try moving your feet further away!!!!
Don’t forget the other side. Repeat each exercise 5-20 times.
Like I said, start out slow, probably only doing 5.
Weak and sore buttocks muscles are unable to support your lower back which can lead to back pain and disc injury. Your gluteus Maximus and Medius are the ‘primary movers’ for your hip and your entire body. Don’t take my word for it, stand up, contract your buttocks and see what else happens!!! Your pelvis tilts forward and your legs contract; they are actively holding you in an upright posture. Now release your butt muscles and feel the slouchy difference.
That’s why my new motto has been: We must, we must, we must contract our butt!
So, how do you acquire the buttocks of a gymnast?
- Isometrics-Every time you are standing, contract your glutes. Hold for 5 seconds and release. Continue this as long as you can without being stared at.
- Bridging-Begin this exercise while lying on your back with both knees bent at about a 45-degree angle and both feet flat on the floor. Let your arms rest at your sides. Slowly lift the hips by pushing on the floor with your feet until your knee, hip, and shoulder are a straight line. Repeat 5-20 times.
- Single leg bridge-Begin as you did the regular bridge. Place one foot on the opposite knee. Lift your hips up and hold for 5 seconds.
Lift your one leg straight up while you bridge.
Still not enough, then just balance on your heel or try moving your feet further away!!!!
Don’t forget the other side. Repeat each exercise 5-20 times.
Like I said, start out slow, probably only doing 5.