We all want a nice backside.
Perky, firm, round…I know you’re nodding in agreement right now!
Besides having a bum that looks fabulous and makes you feel confident, the glutes are the most important muscle to train and I focus on this with my clients constantly.
“Focus on your glutes!”
This comes out of my mouth MANY times per day. The glutes are the largest muscle group in your body and they need constant stimulation to get strong and stay strong. The glutes are lazy and love to make the surrounding muscles do the heavy lifting instead of themselves, which is why the glutes need to be stimulated often, or else they will shutdown and let the lower back, hamstrings, and other muscles do the work.
The following exercise is very effective to start to build a better bum. Make sure you FEEL your glutes when performing it. The focus is on your glutes, and not on the hamstrings or quadriceps. Squeeze your glutes as hard as you can when you raise your bum/hips off the floor.
Glute Bridge Exercise
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly go back to the starting position as you breathe in.
Do 10 – 20 repetitions, and perform 3 sets.
Add this exercise to your workouts and do it 3-4 times per week. You’ll start to notice a difference in your bum within 4 weeks!
Do you have questions about how to build a better bum?
Ask me below!
Live Inspired,
Sonja.
