In the 90’s we wanted no butt. In the 2000’s we wanted a bit more shape. In 2016 it seems that people will go to any lengths to increase the size of their booty. But there is more than just having a great butt than simply aesthetics. It’s actually really important for your body’s overall health and injury prevention. Many North Americans sit all day in front of a computer screen, and when doing so, you turn off your butt muscles. These muscles consist of the glute maximum, glute medius, and glute minimus. There are four major benefits to working out these muscles groups:
- Reduced back, knee and hip pain
- Increases your body’s overall power to jump, lift, sprint and climb
- Can increase your ovulation and stabilize your menstrual cycle
- Strong glutes can help ensure proper form during weight training
Now that we know why it is important, here are a few great workout routines you can do anywhere to strengthen all three parts to your glutes:
Workout #1:
Try to do the following routine without a break in between exercises. For added difficulty, add weights:
- 10 alternating front lunges
- 20 plie squats
- 30 sumo squats
- 30 dead lifts
- 30 donkey-kicks (left leg)
- 40 donkey-kick pulses (left leg)
- 50 pelvic raises
- 60 pulsing squats
- 50 pelvic raises
- 40 donkey-kick pulses (right leg)
- 30 donkey-kicks (right leg)
- 30 dead lifts
- 30 sumo squats
- 20 plie squats
- 10 alternating lunges
Workout #2:
Repeat the following routine 2 to 3 times, pending your fitness level. Rest for two minutes in between sets. For added difficulty, try adding weights:
- 40 alternating back lunges
- 40 pelvic raises
- 40 donkey kicks
- 40 squats
- 40 jumping lunges (or front lunges)
- 40 step ups onto a bench
*Source: www.expertrain.com
Workout #3:
Repeat the following routine 2 to 3 times, pending your fitness level. Rest for two minutes in between sets. For added difficulty, try adding weights:
- 60 pelvic raises
- 50 donkey kicks (25 each leg)
- 40 squats (or squat jumps)
- 30 curtsey lunges (15 each side)
- 20 deadlifts
- 10 single leg squats (5 each leg)
- 1 minute wall sit
- 30 second lunge holds (30 seconds each side)
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