There are three muscles that form the round shape of the buttocks. The gluteus maximus is the largest and most superficial, according to the Sports Injury Clinic. The gluteus medius controls the level and balance of the hips, and the gluteus minimus primarily controls sideways movements of the hips. The glutes, or butt muscles, play a large role in everyday activities, from walking to getting in and out of a car. Firm glutes give you a toned silhouette and aid in performing common activities as well as provide support for additional exercise routines.
Abduction Exercises
All the butt muscles must be targeted in order to maintain a firm rear end. Abduction exercises with resistance bands ideally work the minimus and medius glutes. Work the inner glutes by sitting down on the floor or on a mat with your legs together. Tie a resistance band in a knot and place it around both of your ankles. Lean back onto your elbows and raise your feet off the floor. Push outward with both your legs, stretching the resistance band. Release and repeat 20 times. You can work the sides of your glutes by tying the resistance band around a chair or table leg or something stable at ankle level. Stand sideways to the table and tie the other end of the band around the leg furthest from the attachment point of the band. Place your legs together and then slowly raise the leg attached to the band sideways. Lower it slowly, repeat 20 times and then switch legs.
Hip Extensions
According to the American Council on Exercise, you should vary the kinds of firm butt exercises you do from day to day to get the maximum benefits. Include hip extensions in some of your workouts. To start, get on the floor on your hands and knees. Keeping the knee on one leg bent at a 45-degree angle, lift it until the bottom of your foot is facing the ceiling. Hold for a few seconds and lower it. Repeat 12 times and then switch legs.
Lunges
Lunges are effective workouts for your butt and your thighs. Do not perform lunges if you have knee injuries, however, because of the stress you'll place on the joints. Hold free weights in each hand to get the most out of lunges. Stand erect and step forward with your right foot. Keep your head straight and your posture erect. Drop your left knee toward the ground, keeping the heel of your right foot firmly in place. Allow the weights to hang loosely at your sides as you push up with your right heel to stand straight. Repeat the moves on the other legs. Complete 12 lunges on each side.
Member Comments