By Carrie Dorr
Glutes, a muscle group consisting of 3 major muscles, are one of the largest muscle groups in the body and are vital for both life and sport. Despite their importance, they are often weak and underworked due to the fact that we spend so much of our time sitting and our glutes are “turned off”. When our glutes are turned off, they stop firing as efficiently, effectively and strongly as they should. Have you heard of “dormant butt syndrome”? Not kidding, check out NPR.
First let’s start with the important and “serious” stuff. Strong glutes can:
1. Decrease back pain. When your glutes are strong, your lower back doesn’t bear the brunt of your motion.
2. Prevent Knee Pain. When your glutes are strong, it helps with the stability of your pelvis which creates less pressure on your knees and ankles and less compensation.
3. Increase Athletic Performance. Stronger glutes will improve your speed, agility, jumping skills, and lateral movements .
And now let’s lighten up and move on to caboose characteristics. Who doesn’t want a terrific tochus? A perky posterior? There is absolutely nothing wrong with derrière desire as long as we are realistic about what our best buns can look like. Doing the below exercises every day, although highly effective, will not result in the backside of Beyonce for most of us, myself included. The exercises will however, strengthen, tone, lift and shape to perhaps a degree where you are proud to flaunt your fanny.
Exercises shown on the Right. Perform each for 1 minute then repeat on the Left. Check out the "Your Best Buns Playlist" on my Spotify!
EXERCISES WITH HIP BAND
Tabletop Bent Leg
Super Side Crunch
EXERCISES WITH LONG BAND
Single Leg Lunge
Table Top Parallel Extended Leg
Table Top Turnout Extended Leg
Hamstring Stretch with Band