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Whether you know it or not, you use your butt muscles every day, for all sorts of movements, from standing up, to climbing the stairs, or running for the bus. The gluteal muscles are, perhaps, the most important muscles in the human body. The group of gluteal muscles are made up of the gluteus minimus, gluteus medius and gluteus maximus muscles. The three muscles together allow the movement of the thighs and upper leg, as well as the extension of the hip. The gluteus maximus is the largest of the three muscles in the group, as well as having the distinction of being the strongest muscle in the human body. Beginning at the top of the pelvis, and continuing down until the top of the femur, the gluteus maximus is what gives the shape of the buttocks. Its strength and correct functioning ensures that the human body is balanced while in an upright position. (enter photo of gluteus muscles) While the gluteus maximus is largest, and perhaps most important of the trio of gluteal muscles, it requires the assistance of the gluteus medius and the gluteus minimus in order to function effectively. The gluteus medius, situated on the outer surface of the pelvis, serves to support the thigh while a person is walking, by supporting the weight of the body, in a balanced manner, as well as supporting the pelvis. The gluteus minimus, located in the mid pelvic region, completes the supporting role, adding further support to the gluteus medius and being solely responsible for hip flexion. Why are we telling you this? That’s a great question. Today, we are going to show you how to strengthen the gluteal muscles in your body. There are two reasons for this; firstly, it has been scientifically proven that strengthening the gluteal muscles can go a considerable way towards reducing lower back pain. And secondly, if you follow our butt lift exercise routine below, your butt is going to look great in that new pair of jeans you’ve had your eye on. 6 exercises to help give you a butt like Beyoncé The leg up lift Equipment needed: A flat surface. You may want to use a gym mat, but it is not mandatory. Lie down on your back, with your feet planted on the ground and thighs at roughly 45 degrees to the floor. Place your hands, palms down, by your side. Raise your right leg off the ground and straighten it, until it is at a 45 degree angle to the floor, making sure that you keep the left leg in its original position. Pressing through your left heel, while engaging your core, lift your upper torso off the floor until your entire upper body is in a 45 degree plane, with your shoulders still touching the ground. Hold that position for a moment and feel your left butt cheek tighten. Slowly return to the starting position and repeat for the desired number of reps, or until failure. Then repeat the same process on the other side, keeping your right foot planted on the ground and lifting your left leg. Workout tips: Engage the core for maximum impact. Heel presses Equipment needed: A flat surface. You may want to use a gym mat, but it is not mandatory. Assume an all fours position on the floor, with your knees about shoulder width apart. Suck in your stomach through your bellybutton. Straighten your left leg behind you and as you bring it back forward, ensure that your knee comes through slightly further than the original starting position, but without touching the floor. From there, straighten your leg out behind you again. Perform the desired number of reps, or until failure. Repeat the process on the other side. Workout tips: Slow, controlled movements are best. Crossover heel presses Equipment needed: A flat surface. You may want to use a gym mat, but it is not mandatory. Still in the all fours position, perform a heel press with your left leg, following the guidelines outlined above, until it is straight behind you. The difference this time, however, is that when your left leg is fully extended behind you, you are then going to bring your left knee down to cross over behind your right leg, with the left and right knee almost touching. From this position, raise your left leg until it is once again straightened behind you. Then, bring this leg forward, ensuring that your knee comes through slightly further than the original starting position, but without touching the floor. Perform the desired number of reps, or until failure. Repeat the process on the other side. Workout tips: Slow, controlled movements are best. Hip lift Equipment needed: A flat surface. You may want to use a gym mat, but it is not mandatory. Sit down on the floor, with your hands beside you in a comfortable position and arms straight; rest your weight on your hands. Straighten your left leg out in front of you, and bring your right leg towards you so that your right thigh is roughly 45 degrees to the floor. Pushing your weight through your right leg, lift the hips off the ground as high as you can until your body forms a straight plank; your left leg should be straight out in front of you too. Hold the position for a moment and then return to the starting position. Perform the desired number of reps, or until failure. Repeat the process on the other side. Workout tips: The higher that you can raise your hips off the ground, the more you are working your gluteal muscles. If you cannot perform the exercise on one leg, try doing it with both legs at 45 degrees to make it easier, building it up to one leg as you progress. The bridge Equipment needed: A flat surface. You may want to use a gym mat, but it is not mandatory. Lie down on your back, with your feet planted on the ground and thighs at roughly 45 degrees to the floor. While engaging the core and tightening the buttocks, press your hips upwards until your thighs and upper torso are at around 45 degrees to the ground. Make sure to keep your shoulders in contact with the ground and your arms straight beside you, palms down and in contact with the floor. Perform the desired number of reps, or until failure. Workout tips: Slow, controlled movements, with the core engaged and buttocks tightened, are most impactful. Lunges Equipment needed: A flat surface. You may want to use a gym mat, but it is not mandatory. Dumbbells are an optional extra to make the exercise more challenging. Stand in an upright position, with your legs roughly shoulder width apart. Place your hands on your hips, then step forward with your left foot, placing it about a metre (3 feet) in front of you, and bending your knees. Take care to ensure that your back is straight and your right knee comes close to the floor, but does not touch it. Stop when your left thigh is parallel to the ground. Return to your starting position. It is best to alternate legs, so, upon returning to the starting position, repeat, but using your right leg as the lead leg that you step out with. Perform the desired number of reps, or until failure. Workout tips: Keep your back straight at all times, ensure that the knee of your trailing leg does not touch the floor, and make sure that you perform the same number of reps on each leg. Real results If you are overweight, it’s hard to have a rounded sexy butt. This is because the fat that covers the gluteal muscles will make your rear look lose and flabby rather than firm and toned. Therefore, in addition to performing the above exercises, get on a diet to lose the unnecessary fat, or consider a meal delivery program like Bistro MD or Nutrisystem. Whether you have a big butt or a small butt, everyone wants a toned butt. If you work the six exercises that we have discussed today into your regular gym routine, it will set you well on your way to reducing back pain, as well as getting you a butt like Beyoncé. And let’s face it, who wouldn’t want that?
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Vježbe za ispred televizora Nemojte se prisiljavati izvoditi vježbe izvan granica koje su ugodne za vaše tijelo. Ako osjećate bilo kakvu bol ili napetost, nemojte izvoditi dalje vježbu. Ukoliko ne možete odraditi sve setove pojedine vježbe, napravite onoliko koliko možete, te s vremenom povećavajte broj. -1- Zagrijavanje Dok ležite na kauču zagrijavanje možete napraviti tako da nogama simulirate pokrete koje uobičajeno imate nogama dok vozite bicikl. Legnite na kauč i ispružite obje noge. Podignite lagano jednu i savijte je u koljenu. Dok je vraćate u početni položaj isto to napravite s drugom nogom. Zatim naizmjence tri minute „vozite bicikl“. S vremenom povećavajte brzinu i vrijeme izvođenja vježbe. -2- Istezanje Vježba 1. Ispružite se dok ležite na kauču. Dignite ruke iznad glave i dobro istegnite cijelo tijelo, a posebno leđa. Neka vam ruke i stopala teže suprotnim stranama. Zadržite 5 sekundi i opustite. Vježba 2. Dok ležite na leđima savijte noge u koljenima. Ispružite jednu nogu i lagano je dignite iznad sebe istežući bedra, koljeno i zglob. Nemojte koljeno potpuno ispružiti, neka ostane lagano savijeno cijelo vrijeme. Zadržite 5 sekundi i vratite u početni položaj. Ponovite i s drugom nogom. -3- Vrat i leđa Vježba 3. U sjedećem položaju dok opušteno i mirno držite ruke i leđa, nagnite bradu prema naprijed. Zadržite pet sekundi, vratite u početni položaj. Zatim pogledajte u strop naginjući glavu unatrag. Zadržite 5 sekundi i vratite u početni položaj. Zatim glavu nagnite desno pokušavajući ušima dotaknuti rame, zadržite pet sekundi. Vratite u početni položaj, zatim isto ponovite naginjući glavu u lijevo. Napravite 5 setova. Važno je da se ne prisiljavate naginjati glavu izvan granica koje su ugodne za vaše tijelo. Ako osjećate bilo kakvu bol ili napetost, nemojte izvoditi dalje vježbu. -4- Ramena Vježba 4. Ovo je lagana vježba koja se također izvodi u sjedećem položaju. Jednostavno, istovremeno podignite oba ramena, i rotirajte ih u smjeru suprotno od sata. Ponovite vježbu desetak puta. Zatim napravite isto u smjeru kazaljke na satu. -5- Trbuh Vježba 5. Najjednostavnija vježba za trbuh koja se može izvoditi u ležećem i sjedećem položaju je da uvučete trbušne mišiće prema kralježnici. Pretvarajte se kao da pokušavate dotaknuti kralježnicu. Zadržite položaj 5 sekundi, opustite se i ponovite 20 puta. S vremenom možete pokušati izolirati gornje abdominalne i donje abdominalne mišiće, te ih odvojeno vježbati. Vježba 6. Trbušnjaci. Legnite na leđa s nogama svinutim u koljenima i podignutim tako da listovi i bedra čine pravi kut međusobno, ali i u odnosu na gornji dio tijela. Stavite ruke iznad glave, te isprepletite prste na zatiljku. Podižite gornji dio tijela prema koljenima, kao da bradom pokušavate dotaknuti koljena. Nemojte približavati laktove dok izvodite vježbu. Zatim se vratite u početni položaj. Napravite 20 ponavljanja. Opustite se 30 sekundi, a zatim napravite još jedan set, a zatim još jedan. Ukupno tri seta s pauzama od 30 sekundi. Postupno možete povećavati broj ponavljanja. Vježba 7. Legnite na leđa, s rukama sa strane ili ispod stražnjice. Podignite noge 6 do 10 cm od poda i držite nekoliko sekundi (koliko god možete izdržati bez naprezanja vrata ili donjeg dijela kralježnice). Opustite se i ponovite koliko puta možete. Ovu vježbu nemojte izvoditi ukoliko imate bolove u leđima. Na početku vježbu možete izvoditi tako da jednu nogu svinete u koljenu, a drugu podižete, kao na slici iznad. Vježba 8. Dok ležite podignite noge uspravno, lagano svinite u koljenima i prekrižite u gležnjevima. Ruke savijte i dlanove stavite na zatiljak. Podižite se tako da desnim laktom pokušate dodirnuti lijevo koljeno. Zatim, lijevim laktom desno koljeno. Napravite tridesetak ponavljanja. -6- Grudi Vježba 9. Sjednite. Stavite ruke ispred grudi u položaj za molitvu. Podlaktice trebaju biti vodoravne s podom u visini grudi. Pritisnite dlan od dlan stežući prsne mišiće. Zadržite položaj 5 sekundi, zatim opustite pritisak. Ponovite 30 puta. -7- Stražnjica – Vježba 10. Dok sjedite ili ležite stegnite mišiće stražnjice, a zatim opustite. Napravite tridesetak ponavljanja. Vježba 11. Legnite na leđa sa savijenim koljenima i rukama uz tijelo. Podignite karlicu prema stropu do točke gdje je vaše tijelo na 45 stupnjeva u odnosu na pod. Vratite se u početni položaj i ponovite pedesetak puta. -8- Noge Vježba 12. Legnite na desnu stranu i podbočite gornji dio tijela desnom rukom. Držite pravac uho-ramena-bokovi-koljena-peta. Podignite lijevu nogu iz kuka, dvadesetak centimetara od poda. Pazite da ne okrećete stopala te da su cijelo vrijeme vodoravna s podom. Ponovite 15 puta. Okrenite se na lijevu stranu i napravite jednak broj ponavljanja s desnom nogom. Odmorite 30 sekundi. Napravite ukupno tri seta. Vježba 13. Legnite na desnu stranu kao u prethodnoj vježbi. Podignite nogu, ali ovaj put ispružite stopala i nogu podignite više u zrak. Ponovite 15 puta. Okrenite se na lijevu stranu i napravite jednak broj ponavljanja s desnom nogom. Odmorite 30 sekundi. Napravite ukupno tri seta. Vježba 14. Legnite na desnu stranu kao u prethodnoj vježbi. Savijte lijevu nogu u koljenu i prebacite je preko desne tako da potkoljenica i natkoljenica čine pravi kut. Podignite desnu nogu dvadesetak centimetara od poda. Napravite 15 ponavljanja. Okrenite se na lijevu stranu i napravite jednak broj ponavljanja s lijevom nogom. Odmorite 30 sekundi. Napravite ukupno tri seta. -9- Ruke Vježba 15. Sjednite na kauč ili ustanite ispred. Raširite ruke tako da budu vodoravne s podom. Pripazite da čine ravnu liniju. Zatim okrećite dlanove. Prema stropu, a zatim prema podu. Ramena neka stoje na mjestu. Izvodite vježbu 1-2 minute. S vremenom ubrzavajte okretanje dlanova. -10- Istezanje Vježba 16. Sjednite s ispruženim nogama. Savijajte se držeći ravna leđa, bradom prema koljenima. Prsti neka klize po listovima od koljena prema prstima kako se vaše tijelo spušta. Vježba 17. Unutarnju stranu bedara istegnite tako da sjednete u položaj dijamanta. Rukama obuhvatite gležnjeve i a lakovima pritišćite unutarnju stranu koljena dok ne osjetite istezanje unutarnje strane bedara. Izvodite vježbu 15 sekundi. Vježba 18. Prekrižite lijevo stopalo preko desnog koljena. Ruke zakačite iza desnog bedra i lagano povucite prema sebi držeći gornji dio tijela opuštenim. Zamijenite noge. Vježba 19. Dok ležite na leđima ispružite noge. Povucite koljeno jedne noge na prsa dok ne osjetite stezanje u bedru. Zamijenite noge. Vježba 20. Dok ležite na leđima ispružite noge. Povucite oba koljena i zadržite pet sekundi na prsima. Završno istezanje. Ispružite se i istegnite maksimalno cijelo tijelo. Hlađenje Vježbanje možete završiti hlađenjem mišića: simuliranjem vožnje bicikla 1-2 minutu ili izvođenjem “škara” nogama. Uvijek konzultirajte svog liječnika ili drugog stručnjaka prije početka bilo kakvog vježbanja ili programa vježbanja. Stranica FIT.COVERMAGAZIN.COM kao ni jedna informacija nije zamjena za bilo koji savjet koje ste dobili od svog liječnika. Autori ne preuzimaju odgovornost za nastanak bilo kakve ozljede. Kategorije: Vježbe