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EXERCISES TO GET RID OF A FLAT BUM

EXERCISES TO GET RID OF A FLAT BUM

The glutes aka your butt contains the largest muscle in your body! The glutes are made of three muscles each aiding a different part of the shape of the glute and are responsible for a different movement pattern.

 

First is the gluteus maximus: the largest muscle in your body, which produces the shape of the buttocks and helps with hip and thigh movement.

Second is the gluteus medius: a fan-shaped muscle that assists in hip rotation.

Third the gluteus minimus: muscle that helps with thigh rotation.

To create a nice round bum you need to train each of these muscles. 

Here are a set of exercises to try on your next glute day to create a round peach! 



Barbell Hip Thrust

This exercise focuses on the large gluteus maximus. 

What you need: A barbell, weights, and a bench. 

How to do it:  Start out seated in front of the bench and place the barbell on your lap. With your feet planted on the ground and your back and lats on the bench, thrust your hips up, squeezing your glutes. Pause for a few seconds at the top, then lower your hips to the starting point.

Start light with 3 sets of 12, 3 times a week.  Each week add 5 to 10 pounds as long as you can maintain proper form and range of motion.

 

Goblet Squat

This exercise allows you to get a great stretch in your glutes and focuses on multiple areas of the glutes.

To do this properly you must hold a dumbbell at chest level with your hands around one side of the dumbbell.  Descend into a full squat, keeping your elbows between your knees, this will help prevent your knees from caving in at the bottom of the squat and force you to use the gluteus minimus and the piriformis muscle of the glutes.  Now push through your heels, driving your knees out and keep your chest and core upright, do not lean forward.

 

Dumbbell Romanian Deadlift

This is a variation on the traditional deadlift but with the Romanian deadlift your legs remain almost straight and your hips remain higher as you simply hinge at the hips and so not bend your knees for a descent.  This allows you to target your glutes and hamstrings.

Start by holding a dumbbell in each hand at a 45-degree angle in front of your thighs. Push your hips back like you are booty bumping a friend.  As you continuously push your hip further and further back your dumbbells will begin to lower as your chest falls forward. Do not intentionally lower your chest, it should just happen as you hinge at your hips. Keep your knees slightly bent and your back flat.  Squeeze your core and keep your shoulder blades back and together. Once the dumbbell reaches about mid-shin or as low as you can go while maintaining a flat back, you then squeeze your glutes and push through your heels to stand up straight. 

The first time you try these, try using a 25 pound dumbbell in each hand and try 3 sets of 10-12 reps.  

 

Hip Abduction

Simple yet effective.  All you need for this exercise is a small resistance band.  This exercise has 3 parts.  

First sit on a bench or chair and place the band above your knees.  Hold on to the bench, lean backward and pulse your knees out for 30 reps.  Make sure to keep your feet on the floor and keep tension on the band for all 30 reps.

The second part… sit up straight and repeat for another 30 reps.  Part three, slightly lean forward and still holding on to the bench complete your final 30 reps.

This is typically your final exercise and is a burnout.  This movement works your abductors which includes the gluteus medius, gluteus minimus, and tensor fasciae latae.  These muscles help to prevent your knees from coming in during a squat, can improve knee pain, and help with your walking and running gait and agility.

 

Complete each of these exercises at least 1-3 times a week for the best progress!  Remember if you are new to working out 1 time a week may be enough!  

If you try these post them on on IG or Facebook and tag us! 

 

The glutes aka your butt contains the largest muscle in your body! The glutes are made of three muscles each aiding a different part of the shape of the glute and are responsible for a different movement pattern.

 

First is the gluteus maximus: the largest muscle in your body, which produces the shape of the buttocks and helps with hip and thigh movement.

Second is the gluteus medius: a fan-shaped muscle that assists in hip rotation.

Third the gluteus minimus: muscle that helps with thigh rotation.

To create a nice round bum you need to train each of these muscles. 

Here are a set of exercises to try on your next glute day to create a round peach! 



Barbell Hip Thrust

This exercise focuses on the large gluteus maximus. 

What you need: A barbell, weights, and a bench. 

How to do it:  Start out seated in front of the bench and place the barbell on your lap. With your feet planted on the ground and your back and lats on the bench, thrust your hips up, squeezing your glutes. Pause for a few seconds at the top, then lower your hips to the starting point.

Start light with 3 sets of 12, 3 times a week.  Each week add 5 to 10 pounds as long as you can maintain proper form and range of motion.

 

Goblet Squat

This exercise allows you to get a great stretch in your glutes and focuses on multiple areas of the glutes.

To do this properly you must hold a dumbbell at chest level with your hands around one side of the dumbbell.  Descend into a full squat, keeping your elbows between your knees, this will help prevent your knees from caving in at the bottom of the squat and force you to use the gluteus minimus and the piriformis muscle of the glutes.  Now push through your heels, driving your knees out and keep your chest and core upright, do not lean forward.

 

Dumbbell Romanian Deadlift

This is a variation on the traditional deadlift but with the Romanian deadlift your legs remain almost straight and your hips remain higher as you simply hinge at the hips and so not bend your knees for a descent.  This allows you to target your glutes and hamstrings.

Start by holding a dumbbell in each hand at a 45-degree angle in front of your thighs. Push your hips back like you are booty bumping a friend.  As you continuously push your hip further and further back your dumbbells will begin to lower as your chest falls forward. Do not intentionally lower your chest, it should just happen as you hinge at your hips. Keep your knees slightly bent and your back flat.  Squeeze your core and keep your shoulder blades back and together. Once the dumbbell reaches about mid-shin or as low as you can go while maintaining a flat back, you then squeeze your glutes and push through your heels to stand up straight. 

The first time you try these, try using a 25 pound dumbbell in each hand and try 3 sets of 10-12 reps.  

 

Hip Abduction

Simple yet effective.  All you need for this exercise is a small resistance band.  This exercise has 3 parts.  

First sit on a bench or chair and place the band above your knees.  Hold on to the bench, lean backward and pulse your knees out for 30 reps.  Make sure to keep your feet on the floor and keep tension on the band for all 30 reps.

The second part… sit up straight and repeat for another 30 reps.  Part three, slightly lean forward and still holding on to the bench complete your final 30 reps.

This is typically your final exercise and is a burnout.  This movement works your abductors which includes the gluteus medius, gluteus minimus, and tensor fasciae latae.  These muscles help to prevent your knees from coming in during a squat, can improve knee pain, and help with your walking and running gait and agility.

 

Complete each of these exercises at least 1-3 times a week for the best progress!  Remember if you are new to working out 1 time a week may be enough!  

If you try these post them on on IG or Facebook and tag us! 

 

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