An Expert Tells You How To Better Your Butt
Don’t ever think that you need a better butt only for superficial reasons. “...the muscles of your butt literally have your back!”Ever seen a person walk by you in the gym, on the road, or at a party, and you couldn’t help but stare at their butt? Come on…it happens all the time, don’t deny it. I do it too (and not just because of my profession)!
What’s wrong with checking out someone else’s behind (discreetly and respectfully, of course)? Absolutely nothing. More importantly, the muscles of your butt literally have your back! Let’s talk a little bit about your ass…I mean glutes.
Unlike animals, who walk on all fours, we humans only have 2 legs to walk on. Ever imagine the kind of pressure that puts on our spine every day? Our glutes are among the most important muscles in our body, vis-a-vis giving support and strength to our spine and legs.
There are 3 muscles that give our butts their shape:
- Gluteus maximus (gives our butt its bulk)
- Gluteus medius (super important muscle for proper alignment in the hip and the knee)
- Gluteus minimus
Will exercising my glutes give me a better butt?
Most people mistakenly believe that only our butt muscles give us that definition and perky shape. Wrong! In addition to the above-mentioned muscles, the muscles and connective tissues that attach to your pelvis, lower back, and hamstrings, along with fine, thin muscles that run along your spine on both sides, ALL affect the shape of your butt.
Which is why, in addition to doing all the regular glute exercises (bridges, squats etc.), you should include exercises like deadlifts, supermans, and hamstring curls for a strong and healthy spine.
Again, unfortunately, most people don’t know that to have a fantastic looking core, aka washboard abs, they should also focus on strengthening their lower back muscles. Because neither the back nor the core can be functionally strong without the support of the other. Our bodies, which are constantly looking for balance, will not only resist imbalanced muscle growth, but will start compensating for the parts where there is imbalance, thus giving rise to injuries.
When you think of getting yourself a well-defined behind, the same concept applies, which is why you should focus on the surrounding muscles, in addition to working the glutes.
The cellulite effect
We all have cellulite – I'm a woman, and trust me, I've seen dimples in the skin behind my legs, around my hips, and on my butt. Unfortunately, women are genetically predisposed to store fat in those areas. The way it lines up under our skin is different than that for men, which is why cellulite shows more on us than on men. It's also important to have some fat there, so don't stress if you don’t look like a model (that isn’t real, by the way)!
So how can I better my butt?
You could add some of these exercises to your leg and glute workouts:
- Lunges – Work the glutes, quadriceps, and hamstrings.
- Deadlifts – Work the lower back, hamstrings, and erector spinae column.
- Hamstring curls – Work the glutes and hamstrings.
- Sumo squats – Work the inner and outer thighs, and glutes.
- Supermans – Work the lower back muscles and erector spinae column.
- Side skaters – Work the inner and outer thighs, deep glute stabilisers, and all the major glute muscles.
You get that booty in shape!