We spend a lot of time sitting these days, which causes our glutes to become weak and undertrained. There are a lot of reasons why you should work out your glutes, mainly because they help keep your hips loose and your pelvis stable, helping prevent injury. Also, working out your glutes will ensure that you have a healthy and attractive derriere.
Whatever your reason is, it is important to create a strategy for your glute workout because doing squats all day is boring and won’t necessarily give you the sculpted muscles that you are looking for.
It is best to do heavy compound lifts such as deadlifts, squats, and hip thrusts twice or three times each week. To make sure that you are getting a well-rounded glute exercise regimen in throughout the week, add in two or three other exercises that are specifically targeted to your glutes so you are able to get maximal muscle recruitment.
It is important to note that doing these exercises two to three times each week is enough. The time spent in between your exercises are your recovery days, which are very important for glute strength. The recovery time that everyone needs is different, depending on what kind of exercise you are doing and your level of intensity and experience. However, a general rule of two to three times each week is good for heavy compound lifting. This allows your muscles the time that they need to recover and rebuild after the strain that is put on them during the exercise.
Make sure to pay attention to how you feel after you exercise and look for any noticeable decreases in strength between each workout. If you think that your strength is lower on your second day of heavy compound lifting, take an extra day of rest between workouts for the next week to see how your performance changes.
A common mistake that people make when doing workouts is failing to focus on exercises that are specifically targeted to glutes. It is easy to assume that some tough lower body moves automatically target your butt muscles, but they may just be working out other muscles that are in that area. If your goal is to increase your glute strength, and you only do leg presses, leg extensions, or work on the curl machine, you are not targeting your glutes, rather you are only focusing on your quads and hamstrings. While this is also important, it will not give you the results that you are looking for.
If your priority goal is your glutes, you need to do exercises that work all three of the gluteus muscles, which are the minimus, the medius, and the maximus. A lot of glute exercises will also work your quads and hamstrings, but adding two specific moves will help keep your emphasis on your glutes.
1. Sit on the floor in front of a bench with your upper back resting on the bench. Bend your knees and put your feet flat on the floor. Raise your hips up, forming a straight line from your chest to your knees while resting your upper back on the bench. Stay here for 5 seconds before returning to your original position. Do this 12 times.
2. Hold two dumbbells with an overhand grip while standing, and bend at your hips and knees. Brace your abs and keep a slight arch in your lower back. Pull back your torso and move your hips forward while you stand up with the dumbbells. Do this move while squeezing your glutes. Lower the dumbbells to the floor. Do this 10 times.
Next time you do lower body workouts, focus more on your glutes specifically in order to really gain muscle in this important area of the body.
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