June 28, 2013
Unfortunately, we spend a lot of our day sitting on our best ASSet, which doesn’t make for a happy “rear end.” The muscles of the “bum” need to be challenged frequently, and at various angles in order to develop a nice, tight and high posterior shelf. It doesn’t happen by sitting on it all day, it happens by working it; and working it with resistance. By resistance, it could be body weight, a sandbag, kettle-bells, bands, holding patterns and more. The point it, you need to use what is one of the biggest muscles in our entire body in order to change it. Take it from me, I went from "pancake" butt, to a "bubble" butt after finally realizing I needed to work the muscle through resistance, and not through cardio alone to make a change! I like to train my gluteus in combination with legs at least 2 days a week, and in isolation another 1-2. I find the hardest thing with training this muscle is the “mind to muscle” connection. You really need to “think” with the muscle you are working and activate it by “clenching” the muscle before you begin. Try starting all “rear” training days with a few sets of 15-20 bridges
- Lay on a mat with your knees bent and feet on the floor
- Push up through the heels and bring your bum off the ground, pushing your pelvis to the sky and squeezing your “cheeks”
- Although you don’t need to bring your toes off the ground, push your heels into the ground as if you were pushing through a door on the ground. This will really help to activate the glutes.
- Hold this contraction for 5 seconds, lower to the ground and repeat 15-20 repetitions.
- Instead of a warm up, this exercise can be done with a weight (bag, plate or for the more advanced with an Olympic bar across the pelvis) as a working set. If done with a heavy enough weight, try for 8-10 reps, 5 sets.