I recently wrote an article on bringing your sexy back, which focused on the importance of developing a strong back. So, I figured why not work our way down to the biggest and most powerful muscle group of all…the Glutes!
Your Glutes are perhaps the most powerful collection of muscles in your body. They are made up of 3 muscles:
Gluteus Minimus- sits underneath the gluteus medius
Gluteus Medius- sits outside of your pelvis
Gluteus Maximus- is the biggest portion of your behind
Genetics play a big role in what type of butt shape will be predetermined for you. But no matter what butt shape you start out with, it can morph later on in life. A woman at 50 will usually have a flatter butt then a woman half her age due to hormones and or lack of exercise. A woman will especially notice a shift in fat storage from the butt to the abdominal area after menopause. And to top it off, sitting around all day on your butt will definitely make the glutes weaker and eventually forget how to fire up, which will negatively impact your entire muscular system.
While most of us hope for a Beyonce or JLo butt, we must be realistic and work with what we have. It is never too late to start sculpting, shaping, toning, and lifting your buttocks.
5 EXERCISES TO HELP LIFT YOUR ASSESTS
- Hill walking
- Incline on the treadmill
- Climbing stairs (step up every 2nd or 3rd step- this will really fire those glutes)
- Bridge lifts on the floor (lift one leg straight up to make it more challenging)
Of course, your squats, lunges, and deadlifts are all great exercises for strengthening and shaping the glutes as well, but if you incorporate some of the ones I mentioned above it adds a variety factor to your workouts. Remember, keeping the body guessing is always a sure way to prevent you from getting bored and making those muscles work a little harder.
No Butt’s about it, if you don’t move it you WILL lose it!