Kick your rear into gear this Summer

If you spend long periods of time of time sitting during the day, it's easy for these muscles to become flat and lazy, or for you to start gaining weight around your rear, even if you take part in regular exercise. We've put together some tips to get your glutes properly fired up and working for you. Not only will they help you move better and feel better, but stronger buns will also kick your training up a notch. 

Getting your glutes into shape isn't only important for giving you more confidence when you hit the beach this Summer, they're also incredibly important muscles to keep strong for preventing injury and improving performance in sports, running and exercise classes. If you spend long periods of time of time sitting during the day, it's easy for these muscles to become flat and lazy, or for you to start gaining weight around your rear, even if you take part in regular exercise.

We've put together some tips to get your glutes properly fired up and working for you. Not only will they help you move better and feel better, but stronger buns will also kick your training up a notch. 

Keep on moving: Make sure to move more at regular intervals throughout the day. Take regular breaks from your desk to get up, stretch or take a brisk walk. If you want to add in a bit more work for your glutes, you can even add in a quick set of squats while you're boiling the kettle or in between meetings!

Add some weight: Working your muscles with bodyweight exercises will definitely make a difference, but if you want to see better results faster, add some weights. Experts recommend that you choose the heaviest weights you can lift, even if it means you will end up doing fewer reps of an exercise. It's a quicker way to see results.  Using dumbbells or kettlebells are a great way to up the effectiveness of your exercises. 

Activate first! Adding in some glute activation warm ups before your regular exercises will make the connection from your brain to the muscle, getting the muscle fired up and ready to do some work. It can be done prior to your workout, or as active rest in between sets. So how do you activate your glutes? Here is a simple exercise to get you started: 

Modified Glute Bridge - The basic glute bridge is simple, laying on your back with knees bent and lifting your hips. This is a great starting point, but to ensure the work is happening in your glutes, rather than your lumbar spine, keep one foot on the floor and hug the other knee into your chest before lifting your hips. Keep your hips level, and you'll get those glutes firing.  

Hit the circuit: Circuit training is great for the butt because many of the exercises in a typical circuit target the glutes from different angles. You'll build muscle and tone from resistance and strength training and reduce fat because of the cardio training involved. Plus, you're less likely to get bored with the varied exercises involved in a circuit, so you'll keep your motivation up and hit your goals.

 

Timetable


11 July 2017