Strong buttocks, much more than aesthetics!

The glutes are bulky muscles that can develop a lot of strength. Its activation and strengthening through regular training and simple daily activities, improves body posture, by increasing the stability of the spine, having a positive impact on health.

Showing off toned, firm buttocks with a harmonious profile that enhance the entire figure of the body is one of the goals of many people who train physically, as is having a flat stomach and marked abs, but the importance of This muscle group encompasses much more than mere aesthetic reasons.

“Strong buttocks improve body posture and provide health,” says the European chain of gyms Basic-Fit, BF (www.basic-fit.com), which provides face-to-face and online training called GXR Booty, focused on working that part of the body and the legs, in what is known as the “lower body”.

The glutes are very bulky muscles and are capable of developing a lot of strength. Its activation and strengthening improves body posture, thanks to increased spinal stability, according to BF experts.

If your glutes and other muscles, like your hamstrings and back, are all strong together, it allows you to naturally maintain correct body posture, says Paula Vercauteren, fitness specialist, Basic -Fit International.

According to Vercauteren, the more developed we have these three muscle groups, the better posture we will maintain in our daily lives.

“There are two exercises that are normally part of any glute-focused workout. They’re called ‘squats’ and ‘deadlifts'”, explains this expert, who describes below some practical keys to perform these movements correctly.

‘SQUAT’ EXERCISE

One. Stand tall with your feet slightly wider than hip-width apart.

Two. Find a fixed point in front of you that you can look at during the exercise and focus your gaze on that point.

Three. Slowly bend your hips and knees until your thighs are parallel to the ground, as if you wanted to sit on an imaginary chair.

Four. Stay in this position, sitting on your imaginary chair for a few seconds and get up again to get back to the starting position.

Five. To add more difficulty, you can squat while holding a dumbbell or barbell across your shoulders, or holding a kettlebell with your arms out in front of your chest. The further apart you spread your legs, the more difficult the exercise will be, as your quadriceps and gluteal muscles will have to work harder.

‘DEADLIFT’ EXERCISE

According to BF, it is a very technical exercise with which “the hamstrings and glutes work hard”, and that must be done correctly to obtain good results and avoid injuries.

One. Place a barbell with discs on the floor in front of you.

Two. Stand with your feet hip-width apart and grab the bar with your hands slightly wider than shoulder-width apart.

Three. Make sure your arms are straight with your thumbs pointing inward. Keeping your arms straight, raise the bar above the point between your feet.

Four. It is important that “you do not use your arms or your back to lift the bar”, since you should only use your glutes and legs, according to BF.

DAILY ACTIVITIES THAT ACTIVATE THE GLUTES

Apart from aesthetics, the buttocks have a vital mission in the body, both in men and women, says Vercauteren,

He points out that the gluteus maximus is the main hip extensor muscle, while the gluteus medius stabilizes the pelvis.

Having strong glutes is essential to move with ease, agility and safety, and also to counteract muscle weakness and other damage caused to the body by sitting, in which many of us spend much of the day, according to Vercauteren.

In our day to day, we can carry out different activities that strengthen our buttocks, such as climbing the stairs (which are not mechanical) and avoiding the use of elevators, for example when being in a Metro station (underground transport) or in a center business, suggests Vercauteren.

When we carry out a routine task, such as collecting things that have been scattered in different parts of the house, we can try squatting, which allows the legs and buttocks to work simultaneously, and also helps protect our back, according to the BF expert.

Vercauteren maintains that when we are at work or studying we spend a lot of time sitting, and that in these postures “we can also strengthen the glutes if we keep them tight, preferably from the outside, creating force inwards.”

While we are sitting we can also exercise our legs, raising them and making circles with each of the lower extremities, alternately and for 30 seconds with each leg, points out

“The larger the circle, the greater the effort that the glutes will make, since this exercise works the muscles of the entire leg up to the top,” he explains.

Source-listindiario.com