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Moves for your butt often make the most out of bodyweight and lifting routines that focus attention towards the glutes, in order to provide it with proper butt-shaping moves that would ensure the best form you can have for your butt.
Moves For Your Butt Means To Move Your Butt
Truth be told that the only way to blast your butt is to move it. Exercise and lifting routines that engage the glutes are the best routines that you can use to maximize your goals.
Remember, having well-shaped glutes is a sign of good muscle conditioning, but are you aware that a less-appealing butt is a sign of poor exercise activities? Here are ways to spark up inactive glutes.
The glutes is one of the most noticeable body part that gets a lot of attention, both in the aspects of fitness and aesthetics. You may not be aware but your buttocks is a muscle group that needs to be worked out to get its fuller shape and firmer build.
Butt Exercises Also Increase Performance
It may sound surprising, but indeed, butt exercises can also enhance athletic performance, especially when you are into track and field events like running and jumping events.
The major muscle groups that make up the butt – the gluteus maximus, medius and minimus – are key players that help increase strength for competition.
Basic Booty-shaping Mechanics
Work your glutes from both the contracted and stretched positions, Reason being that your glutes and hamstrings are maximizing their full range of motion.
Varied pull-through hinge mechanics, as this applies horizontal force and resistance to allow the glutes with significant tension for both horizontal and vertical resistance.
Improve spinal alignment and posture. This helps provide balance and targeting the right glute and hamstring muscles accordingly.
Maximize the use of squat exercises. from Bulgarian squats, split squat and weighted lunges, it will help provide both resistance and tension for the glutes
Butt-shaping Toning Exercises
Here are some of the most common yet effective butt-shaping workouts you can use to incorporate to your training.
Hip Drive
Keeping your legs together, sit down you your knees and make sure both feet. As you engage the glutes as you lift your buttocks and rise up to a kneeling position, then slowly lower down while keeping glutes engaged.
Bottom’s Up Lunge
Assume a hip drive position to start, then begin to start by moving your left foot forward as our right foot stays in a kneeling position. Engage the glutes to stand as you pull the left heel, then continue on with engaging the hamstrings and the glutes as you lift.
Single Leg Glute Bridge
Lie down on your back with the knees bent with the soles of the feet on the floor. Start extending one leg and as you exhale, engage your glutes and push your hips up as high as you can. Hold for one second then lower down slowly to the starting position. Repeat the process with the other leg.
Hydrants With Leg Extension
Get down on all fours and spread the knees hip-width apart. Maintain a 90 degree angle with the left knee, then lift the right leg by extending it to the right side. Hold for two seconds then slowly return back to the starting position. Do several reps and perform the same process with the other leg.
Perfect Squat
Stand with feet shoulder width apart. Extend arms forward. Push the hips back and sit down like sitting on an invisible chair, then stand up while squeezing the glutes.
Squat To Double Pulse Lunge
Grab hold of 10 to 15 lb weights, stand with feet apart shoulder level. Lower the hips until they are parallel to the floor. Push with the heels and return to standing position. Step with the left foot back and come into a lunge. Hold for 2 seconds and pulse twice.
Cross Lunge To Squat
Using the same weights, start by standing with the right leg crossed behind the left, lower to a curtsy with the ball of the left foot. Push with the left heel to stand then drop to a squat.
Pelvic Thrust
Lie on the floor face up and place feet shoulder width apart on a bench placing both hands on the hips. Push the pelvis up with the heels and hold at the top for 2 seconds. Go down through a 5 to 10 count movement while stopping an inch above the floor.
The post Booty-Licious Form: 9 Moves For Your Butt appeared first on NUTRITION CLUB CANADA.
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