Why You Need Butt Exercises
Click here for step-by-step instructions and videos for butt exercises for women.
Stay here to read about your buttocks muscles and how building strong muscles through weight training exercises can give you the results you want.
Function of Our Buttocks Muscles
We use our buttocks muscles for everyday activities such as walking, standing up and climbing stairs. And if one part of our gluteal deltoid (the group of buttocks muscles) is not strong, then the other parts (even beyond the butt muscles) will have to compensate. This can sometimes cause butt pain, back pain and hip pain.
This is why we need to make sure that we do butt exercises that strengthen all parts of our butt, as well as overall body strengthening.
The biggest part of our buttocks, the gluteus maximus, has the primary function of moving our thighs to the rear. This is called hip extension.
The gluteus medius and minimus (smaller muscles) serve to move the legs away from the center of the body. This is called hip abduction. We use hip abduction in any type of sport that requires a side-to-side movement, as well as in walking.
Sports activities rely even more heavily on this part of our body, so it's important, not only for appearance, that we do butt exercises to give us strength in this area.
Buttocks Muscle Parts
Most of us already know that our butt muscle is the biggest muscle of our bodies. But did you know that there is actually more than one muscle back there? The larger part of our rearend is the gluteus maximus. The smaller muscles are the gluteus medius and gluteus minimus. This group of muscles, along with the tensor fascia lata, are referred to as the gluteal deltoid.
The gluteus medius is the top part of your buttocks; the gluteus minimus is the lower outside part. And of course, the gluteus maximus is the big part of the butt. All commonly referred to as "glutes."
Combination Exercises for Your Butt
You probably already know that muscles do not work in isolation. When we focus on one set of muscles, others will also be engaged.
Almost all butt exercises engage other muscles. For example, lunges mainly engage not only our gluteus maximus, but also our quadriceps. Pelvic raises mainly engage our gluteus maximus, but also our hamstrings (biceps femoris), so pelvic raises are great thigh and butt exercises.
Squats, the premier weightlifting movement, engage all major muscles of our lower body: glutes, thighs, hamstrings, quads. See How to Do Squats for info on this incredible firming exercise.
Exercises and workouts focusing on our butts can be done with no weights, free weights, or machines at the gym. However you decide to do them, they are an important part of any weight training for women routines.
Not only will you strengthen these muscles for your workouts, but you'll also see the benefits in your day-to-day activities and in your improved physique.
Butt Exercises Alone Won't Do the Trick
If you're consistent about your butt firming exercises, you probably aren't going to be the person who feels she needs to wear hip and butt shaping panties.
However, a buttocks workout alone will not give you the great physique you probably desire. A full-body workout is essential for a great shape.
The "Spot Reduction" Myth
If you're trying to get rid of fat on your backside, remember that "spot reduction" is a myth. If you feel you have too much fat in one area of your body, you can work the muscles in that area, but you'll also have to get rid of the fat covering the muscles. This can only be done by losing weight over your entire body, and toning your whole body.
We strongly recommend Tom Venuto's Burn the Fat, Feed the Muscle
to get the body you want. This is an excellent workout program for beginners to advanced exercisers to shape and strengthen your whole body.
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