WORK THOSE BUM BUTTS: THE BEST AND EASIEST BUTTOCKS EXERCISE

WORK THOSE BUM BUTTS: THE BEST AND EASIEST BUTTOCKS EXERCISE

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  1. There are a lot of muscle groups that we prefer to build up and workout, like the biceps and triceps in men, and with women, it’s the abdomen and of course the butt. Here is an easy information guide about the biggest muscle in your body to help you understand the basics of it, and a quick and easy workout for busy on-the-go people.

    Anatomy

    The gluteals or your butt muscles are group of three muscles namely, gluteus maximus, gluteus medius and gluteus minimus. The biggest of the three and the one that constitutes the shape of your butt is the gluteus maximus. The muscle origins in the back part of your hip bone, its fibers run downward and outward to just about the upper back side of your thigh.

    Action

    Your butt is not just there for whatever purpose. Its action is, it extends your hip backward, or it brings your thigh in line with your body from a bent position. When you move your lower limb outward and backward, it’s the butt muscles at work.

    Workout

    To work out and strengthen this muscle is to basically move as to how the muscles are moving. You don’t have to be in the gym to do this. You can do it at home, with just your furniture and a mat.

    Basic Hip Extension

    Position:Standing (hands against the wall or holding into a table or chair).

    Motion:Bring your leg back (straighten your knee) making back kicks, do the same with the other leg.

    Tip:Do not lock the opposite leg. 

    Hip Extension All Fours

    Position:On the mat, in your hands and knees.

    Motion:Bring one leg up as high as you can, with your other leg and both arms supporting your body and bring it back down. Do the same with the other leg.

    Tip:Do not overly arch your back. 

    Bridging

    Position:On the mat, lie on your back, both knees bent, feet apart, and hands on the side

    Motion:Bring your hip up while squeezing your butt and bring it back down.

    Tip:You can feel your butt really working by holding the bridging position for at least 7 seconds and relax.

    Bridging Progression

    Position:Same as bridging, but with one knee bent and the other one straight and not touching the mat.

    Motion:Same as bridging, but as you lift your hip up and squeeze your butt try to keep the straight leg off the mat.

    Tip:Hold the position for at least 7 seconds and relax.

    Start these exercises for 10 times and 3 sets daily, and then progress accordingly.

     Now, start working those bum butts and feel sexy!

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