Buttock exercises in sports routines are becoming a practice that is commonly focused on a purely aesthetic goal, regardless of gender. We add that as a rule, we do not forget to work the buttocks when we see that summer is just around the corner.
And one thing is certain: it is necessary, even vital, to devote part of the exercises in our routines to this part of the body, but not for the reason we mentioned above. Butt exercise is good for your health, you want to know why? Keep reading this article.
The Benefits of Butt Exercises
For many women, working the buttocks is all about getting rid of love handles. For many men, it’s to increase them so they can fit better in jeans. In order for you to understand what exercising buttocks really means for your health, we are going to tell you what happens if you don’t exercise them.
Posture issue: This muscle connects the back to the femur, which work side-by-side with the glutes when you raise your legs or decide to bend your upper body. When we stop exercising the glutes, they get weaker and weaker and this directly affects our posture. We will see how difficult it will be for us to stand up straight when we walk, when we run and even when we sit in any position. This fact will trigger many diseases and ailments in our back and as you well know, continuous back pain interferes with all our daily activities, becoming a real physical and emotional torture.
Also in sports. Therefore, maintaining a toned and strong buttocks will give us strength and power in our workouts. The buttocks are involved in many aspects such as speed, agility, explosiveness and power. So when you jump, run, lift weights, or even swim, your glutes will be responsible for your productivity. Will you run? When you’re going up a hill, you’ll miss not having decided to exercise your glutes. And if that wasn’t enough, during your run,
mory of the buttocks:Although you might think that statement is crazy, glutes have a memory. If they don’t get the stimulation they need, they become inhibited and decide not to contribute to your activities. There are more muscles in our body that take on this role, but the glutes are the most prone to decline. Spending too much time sitting, whether driving or watching TV, is one of the most solid reasons why your butt stops working. The nature of the human body being to be in motion, certain parts of the body cannot conceive of not being used. For this reason, it is important to keep them active through exercises that strengthen them and keep them active. To realize this, it suffices to observe the gluteal activation of a child, who plays and moves all the time, compared to an older person who tends to be sedentary. It is not even necessary to go to a very old age. It is increasingly common to find that this area is turned off at an early age due to a sedentary lifestyle due to sitting for long periods of time for study, the computer or television.
What exercises can I do for my buttocks?
Working your buttocks correctly will bring you many benefits for your health, your performance and, why not, your aesthetics. Add to your exercise routine, complete one or two glute workouts (depending on the days you dedicate to training), and you’ll get the most out of your daily activities. That is why we propose a series of exercises that would be ideal for this purpose and add some recommendations to perform them correctly and without injury. Take note and get ready to have strong butts.
– Squats: remember that you must always keep your back straight, otherwise it will not be effective and you risk injuring yourself. On the other hand, when bending, make sure that your knees do not exceed the height of the tip of the toes. You can do this exercise with a little weight to increase the work.
– Alternating strides: Always keep your back straight when going down, always gently. The knee should not exceed the height of the foot and you can add weight to the sides of the hands to increase the work.
– Buttock bridge: When you go up to do the bridge, keep your body aligned: pelvis, trunk and shoulders. On the way down, do it gently and you can add weight to your thighs to increase the work.
– Deadlift: When you bend down or get up, always keep your back straight, chest out, without bending your shoulders. Don’t put your knees in front of your toes.
– Side lunge: if you want to improve stability, place your arms forward to improve stability during the movement.
– Box lifts: you can get on a box, a bench or a chair; everything you have available. It’s best to start with a low surface and, when you’ve mastered the movement and technique 100%, work your way up. Always keep your back straight, remember.
– Frog push-up: As you lift your hips off the surface, do so in an open manner. Climb up and down without taking your feet off the ground or your back.
– Quadruple kick: Keep your spine straight to keep your body line aligned, from shoulders to hips. Keep your shoulders as far away from your ears as possible. The tighter the abdomen, the better.
– Kidnapper’s Kick: If the position of the body makes you uncomfortable, place your stretched or bent arm to support your head. Body position should be neutral.