The GLUTES (aka butt or buttocks) is one of muscles that’s hard to hide and many people underutilize one of the most powerful and curvaceous muscles of the body. Since most work nowadays is office work otherwise known as “knowledge work” and we are all affectionately called knowledge workers and we’re all developing flat mushy butts.

The research is not kind to knowledge workers and researchers have decreed that sitting all day for 40+ hours per week can cause heart disease decreasing blood flow to the organs including one of the important – the heart; increase muscle atrophy and flexibility including tight hips, weak core, and flabby glutes; foggy brain due to decrease in oxygen; and back problems including strained neck, inflexible spine and disk damage.

The glutes is composed of three muscle groups: gluteus maximus, gluteus medius, and gluteus minimus. Your gluteus maximus is one of the largest and most powerful muscles you have. It’s a prime mover when you step out of a low-slung car, climb stairs, walk, and get up from a chair. Smart and consistent strength training can help displace the fat behind you with firmer and stronger glutes.

Glute & Hamstring Muscles - Active. Wealthy. Well.


The experts recommend the following

  1. Sitting on a bosu ball or even a backless stool to force your core muscles to work. Sit up straight and keep your feet flat on the floor in front of you so they support about a quarter of your weight.
  2. Stretching the hip flexors for three minutes per side once a day.
  3. Get up and walk for 5-10 minutes per 45-minute sitting stretch

Even a snail-like pace of 1 mph would burn twice the calories of sitting, and more vigorous exercise would be even better.

  1. Alternate between sitting and standing (ie: do some squats) your work station. If you can’t do that, stand up every half hour or so and walk.
  2. Try some yoga poses such as the cow pose and the cat — to improve extension and flexion in your back.

 

At home or at the gym

Home Workout, Workout, Active. Healthy. Well.

Traditional butt moves target the glute maximus and thigh muscles, but to call up deeper butt muscles—the gluteus medius and minimus—do your squats single-legged while balancing on a ball or chair. Steadying yourself during the ball roll and wall squat uses your back and abdominal muscles. Incorporate these exercises into your routine twice a week to see and feel changes in about eight weeks.

 

Single Leg Squat

Single Leg Squat, Workout, Active. Healthy. Well.

  1. Stand about 2 feet in front of a fitness ball. Place your right foot on the ball.
  2. With your weight on the left foot, bend your left knee, and lower your right knee toward the floor as far as you can while keeping it in line with your toes. Pause and return to starting position. Repeat 8 to 12 times, and switch legs. Build to 3 sets.

 

Ball Roll

  1. Lie on your back with your knees bent and your heels resting on a fitness ball. Raise your butt a few inches off the floor.
  2. Slide your heels away from you by extending your legs, keeping your back straight and your shoulders relaxed. Pause and return to starting position. Build to 3 sets of 8 to 12 repetitions. parallel with the floor. Pause and return to starting position. Build to 3 sets of 8 to 12 repetitions.

Wall Squat

Wall Squat - Active. Healthy. Well. - activehealthywell.com

  1. Stand with your back to a wall, resting your butt against a fitness ball. Your feet should be hip distance apart and about 3 feet away from the wall.
  2. Slowly roll your hips downward until your thighs are parallel with the floor. Pause and return to starting position. Build to 3 sets of 8 to 12 repetitions.





Full Glutes & Legs Fat Burning Workout

Additional Resources

She emphasized the importance of working the back of the body as well as the front: “If you’re not building strong glutes and hams, and have a strong back, it actually prevents you from building a stronger front as well.” Now her workouts consist of a … Success Stories: These are the methods that helped two Metro Vancouver women lose 80 pounds – The Province

 

If you are looking for a quick eight-minute workout that you will feel in your legs and glutes, look no further! I use the Tabata Training Principle, which consists of 20 seconds of work, followed by 10 seconds of rest protocol. There are many … Full Glutes and Legs Fat-Burning Workout – Huffington Post

 

He adds: “Lower body exercises such as deadlifts, squats and lunges, which engage through the glutes, will not only make that area look better but also have a huge benefit to the whole body as well” and recommends activation drills such as glute … 2016 is the year of targeted workouts… so get ready for ‘glute activation’ – Evening Standard




The following two tabs change content below.

Benny Jones

Owner at LifeMeds LLC
Benny earned a Bachelor of Science from the University of Florida in Exercise and Sport Science. Benny believes a well balanced wellness program should encompass flexibility, strength, balanced clean diet, and proper rest. Connect with us on our Google Plus Page Active. Healthy. Well.