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All exercise programs should be
discussed with your doctor before you start them.
What is the gluteus maximus?
The gluteus maximus, or “glutes” as
they are sometimes called, are the bulbous muscles of the hindquarter,
i.e., commonly referred to as your bottom or your behind. Your bottom is
actually the largest and strongest muscle in your entire body.
Why work the glutes?
As with the hips, the proper growth and
shaping of the glutes will help you fit better and more attractively
into most clothing. With a narrow waist and good sized, firm glutes you
achieve a bell like shape at the hips that helps pants and skirts to
stay up without an uncomfortably tight belt or other fastener. You also
won’t experience the habit of wearing your pants or skirts too high on
the waist, avoiding the look by which many older people are identified
and for which so many are poked fun at. As you can see, in many respects
the properly trained gluteal muscles will help you to look and feel
younger.
How are the glutes strengthened, shaped
and solidified?
Any exercise or activity that works the
muscle groups adjoining them generally affects the glutes. They are also
increased by directly training or flexing the gluteal muscles
themselves.
This understanding leads us quickly to
the following list of exercises for a great glutes workout!
1. The Deadlift
2. The Squat
3. The Leg Press
4. Gluteal Flexing
5. Sports that keep one on ones feet or
toes.
The Deadlift is performed generally by
bending at the knees and grasping a barbell in front of you. Wear a
weight belt for this exercise. Lift with the legs as you stand and
straighten the back once standing. Perform high reps with less weight to
really work the bottom.
The Squat should be performed with a
squat rack and a spotter. You should wear a weight belt and there should
be padding or a towel around the barbell where it will rest on your
neck. Resting the bar on your neck with your spotter behind you, grasp
the bar evenly overhand. Stand up the rest of the way and step back
carefully. Squat down till your thighs are parallel with the floor and
stand up fully again. Do high reps and low weight for the glutes.
The Leg Press is done on a leg press
machine. Press the leg press out and let it back again. High reps, low
weight. Always to exhaustion.
Gluteal flexing can be done anytime,
anywhere you are not concerned about the practice being noticed. Simply
learn how to tighten and release the muscles of your gluteus maximus. Do
it successfully and you can begin to do repetitions. Once you start
doing controlled reps down you can do hundreds a day if you like. Do
them fast or slow to work them two ways.
Exercises that keep us on our feet or
toes and moving or which otherwise generally work the legs will help
tone our bottoms. This is true for two reasons: as before, if it works
the thighs it works the glutes; also, moving on ones feet and toes,
especially in competitive sports, causes the associated muscles to tense
frequently and this includes the gluteals. Try Tennis, Racquetball,
Handball, Swimming, Running, Walking and Bicycling. Add to the list any
qualifying sport or activity.
All this should strengthen, shape and
firm up the glutes.
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