Of the things that’s hard to hide – your glutes are one of them. Another is a flabby butt. If yours falls into the latter category,
it’s better to use your glutes to your advantage than to chalk them up as a “problem area.” 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.
Traditional butt moves target the gluteus maximus and thigh muscles, but to target the deeper butt muscles—the gluteus medius and minimus— you need to 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.
For a better butt (gluteus maximus)
1. Single Leg Squats
A. Stand about 2 feet in front of a fitness ball. Place your right foot on the ball. B. 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.
2. Ball roll
A. 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.
B. 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.
3. Wall squat
A. A. 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.
B. 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.
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