Toning Your Glutes
Body toning: your “glutes”. The glutes are a group of four muscles that make up your buttocks. The largest muscle in the group is known as the gluteous maximus muscle. It is mostly the glutes that are what give your butt its shape. The problem here is that the panniculus adiposus (fatty tissue layer under the skin) that causes a flabby butt. It has been shown that there is a correlation between the over use of these muscles in one glute exercise that utilizes a chair, that can actually increase the panniculus adiposus and contribute to the misshape of the Glute area. The culprit exercise that should be avoided as much as possible. It is called : sitting. Sitting can actually cause the muscles in the posterior to break down through constant pressure and disuse. To counter this dreaded condition one needs to exercise and eat a nutritious diet regularly.
Though there are many many exercises that can and will help you body tone your glutes, we will focus on a couple. Some of the exercise that may help are lunges, squats, hip thrusts, bicycling and aerobics. Let’s look at a couple of them.
Lunges. This effective and simple body toning exercise is performed by standing up straight with your hands on your hips and the taking a big step forward with one foot while keeping your body straight up and bending your trailing leg at the knee on the way down. Make sure that your leading thigh is parallel to the ground when you complete the motion. Then raise up again and repeat with your other leg. This is an exercise that works great on glutes and thighs. Make sure to focus on squeezing your glutes when doing this or you might be working your thighs more than you want to.
Performing hip thrusts can also be a beneficial body toning exercise for the glutes. To perform the hip thrust you will want to assume a standard sit up position with your feet flat on the floor. Next, with your arms at your sides, Push your pelvis up with your glutes so that your are effectively rolling onto your shoulders and causing your torso to form a forty-five degree angle to the floor. It has been said that doing this exercise with your feet on tip toes might actually help activate the muscle around the hamstring area as well. As the muscles that connect to the hamstring can be difficult to exercise and warm up, this is great news. But be sure not to over do it. When you advance to proficiency with this exercise, you could consider adding a little challenge to this body toning exercise by holding a small weight across your abdomen. Be sure that you hold it tight as you do not want the wait to slide down your abs and potentially injure your chin, neck or face. As these muscles and tendons can be very easy to over power causing injury or soreness, please take it slow.