Exercising the buttocks in sports routines becomes a practice, which is commonly focused on a purely aesthetic purpose, without distinction of sex. As a general rule, we remember to exercise our buttocks when we see that summer is very close.
And one thing is true: it is necessary to dedicate part of the exercises of our routines to this area of the body, but not for the reason that we named before. Exercising your buttocks is healthy. You want to know why? Keep reading this article.
Benefits of exercising your buttocks
For many women, working the buttocks is eliminating the cartridge belts. For many men, increasing them to make jeans fit better. So that you understand what it really means to exercise your buttocks for health, we will show you what happens if you do not work them.
Postural issue: This muscle connects the back with the femur, which works side by side with the buttocks when you raise your legs or decide to flex your trunk. When we stop exercising the glutes, they become weaker and weaker and it will directly affect our body posture. We will have trouble staying upright when we walk, when we run and even when we are sitting. This fact will trigger many diseases and ailments in our back and, as you well know, continued back pain interferes with all our daily activities, becoming a true physical and emotional torture.
Sports performance: Did you know that the buttocks are present in all our activities? Also in sports. Therefore, maintaining toned and strong buttocks will give us strength and power in our workouts. They are a very powerful part of the body, which will increase or decrease our performance in many sports and exercises. The buttocks are involved in many ways, such as speed, agility, explosiveness and power. Therefore, when you jump, start a race, lift weights or even when you swim, your buttocks will be responsible for your productivity. Do you practice running? When you go up a hill you will miss not having decided to exercise your buttocks. In addition, during the race the impact of your feet with the ground will decrease, and with it the risk of suffering back injuries and other muscles.
The memory of the buttocks: Although this statement may seem crazy to you, the buttocks have memory. If they don’t get what 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 buttocks are the most predisposed to decline. Spending a lot of time sitting, whether it’s driving or watching TV, is one of the strongest reasons why your glutes stop working. The nature of the human body is to be in motion, therefore, some parts of the body do not conceive of not being used. For this reason, it is important to stay active with exercises that strengthen and keep them active. To realize this fact, it is as simple as observing the gluteal activation of a child, who is playing and moving all the time, compared to an older person who tends to be sedentary. It is even more and more common to see how this area is deactivated at an early age due to sedentary lifestyle and to spend a lot of time sitting in the studies, the computer or the television.
What exercises can I do for the buttocks?
Exercising your buttocks correctly will bring you numerous benefits to your health, your performance and why not, your aesthetics.Add to your exercise routine one or two buttocks sessions (depending on the days you spend training), it will make you fully enjoy your daily activities. For this reason we propose a series of exercises that would be ideal for this purpose and we add some recommendations to perform them correctly and without injuries. Take note and get ready to have strong glutes.
- Squats: Remember that you must always keep your back straight, otherwise it will not be effective and you may injure yourself. On the other hand, during the flexion, make sure that the knees do not pass the height of the balls of the feet. You can perform this exercise with some weight to increase the work.
- Alternating lunges: Always keep your back straight when you go down, always smoothly. The knee should not pass the height of the foot and a weight can be added to the sides of the hands to increase the work.
- Buttocks bridge: When you go up to do the bridge, keep your body aligned: pelvis, torso and shoulders. When you go down, do it gently and if you want you can add a weight on the thighs and thus increase the work.
- Dead weight: When going up and down, always keep your back straight with your chest out, without hunching your shoulders. Do not pass your knees in front of the balls of your feet.
- Lateral lunge: If you want to improve stability, place your arms facing forward when performing the movement.
- Uploads to the drawer: You can go up to a drawer, a bench or a chair; whatever you have available. It is better that you start on a low surface and then increase the height, when you have mastered the movement and technique 100%. Remember to always keep your back straight.
- Frog pump: When you raise the hip from the surface, do it in an open way. Go up and down without taking your feet off the ground, nor your back high.
- Quadruped kick: Keep your spine straight to keep your body line aligned, from your shoulders to your hips. The shoulders, as far from the ears as possible.
- Abductor kick: If your body position makes you uncomfortable, place your arm straight or bent to support your head. The body position must be neutral.
- Sidekick abduction: To increase work, hold your legs up for a few seconds; you will be concentrating all the work and your buttocks will thank you tomorrow. Put on an elastic band to enhance the benefits of exercise.
Finally, remember to stretch your psoas daily and use a couple of days to exercise your glutes. To spend time working for our buttocks is to bet on our health.