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The Fitness Papers – Build a Better Booty

Every woman wants a head-turning backside. When you have a shapely butt your clothes fit better therefore you gain more confidence. For those who compete on a stage, the glute area is as important as any other body part you train.

The Importance of Glute Training

The gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae. As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others.

This is important in virtually every multi-joint lower body exercise performed namely all squat variations, lunge variations, step-ups, jumps, bounds, all deadlift variations as well as a role as stabilizer while rowing, benching and several core exercises. You can’t shake what you don’t have.

Build a bountiful and firm booty with these easy glute-building workouts:

SQUAT! – Of all the bum-friendly exercises to add to your workout routine, the squat should be at the top of your list. It’s the queen exercise of butt-building, but it’s also a great movement for athleticism, flexibility, and can even tax your cardiovascular system.

Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout. They’re the perfect way to make sure you concentrate on using the right muscles throughout the workout. Before each leg workout, do 4 sets of 25 reps of bodyweight squats. Focus on squeezing the glute muscles to get them firing and ready for her heavier lifts ahead.

GO “WIDE & HIGH” – When doing any glute-focused exercise, like squats, take a wide step forward to take the weight away from your quads. Or, if you’re doing step-ups, add more elevation. Both adjustments will add more focus on the glutes specifically.

BUILD A GLUTE BRIDGE – It’s critical to follow a workout that focuses on correcting your muscle imbalances so you can avoid running into injuries.

One exercise to correct this imbalance is the glute bridge. To perform this one, sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you. Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders.

SINGLE LEG SQUATS – Because this exercise puts your body in an unbalanced position, you’ll have to recruit often-untapped muscle fibers in order to maintain balance. This added challenge will get even the most stubborn glutes to grow.

Single-leg squats are often overlooked, but they’re one of the most challenging and most effective lower-body movements around. Many people won’t be able to do one right off the bat. Hold a weight in front of you for counterbalance, grab a wall for help, or put a thin plate under your heel and squat as low as you can.

DO SPLIT SQUATS – The split squat is an excellent butt-building move. When you do it, think about pushing up from the bent-knee position through the heel instead of through the ball or toes of your foot. By shifting your weight to your heel, your centre of balance will instantly move slightly backward and will better activate your glutes.

No matter what activities you choose to do, DOT store carries all sorts of apparel, shoes and accessories to meet your needs. Check it out now!

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DOT Online Store Loyalty Points

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