1. Glutes 101
If you thought your butt was just something to sit on, it might surprise you to learn that you're sitting on one of the largest muscles of your body, the gluteus maximus, better known as the glutes. Glutes do more than fill out a nice pair of pants; they also have the very important job of moving your hips and thighs. Plenty of cardio workouts and recreational activities, such as cycling, skiing, rollerblading, running and soccer, work the glutes.
2. Lunge and Squat Your Way to Good Glutes
Butts come in all shapes and sizes: flat, round, big and small. Luckily, several exercises build and tighten glutes so you can get the shape you desire. Lunges and squats top the list, particularly when you keep your spine straight and body aligned so that your glutes do all the work. Use a spotter if you perform squats with heavy weights. If you join a gym, you can take advantage of weight machines that target the glutes like the butt-blaster, leg press and hip abduction machines. Keep movements controlled so that your butt doesn't lift off the machine pad. The key to success is regular workouts. Target glute muscles every other day or three times a week for the best results. Let your muscles recover in between workouts.
3. Pain in the Butt
Impact sports sometimes lead to repetitive stress injuries in your gluteus maximus. When you feel pain or spasms in glute muscles, try to take a break from exercise. Treat discomfort by alternating heat and ice to the area. Runners sometimes find relief by massaging with a tennis ball. When you're ready to start exercising again, start with a good warm-up with plenty of stretching first.
4. Build Muscles with Everyday Activities
Your days are busy, and trying to get in any productive exercise is often difficult at best. Don't despair. Dozens of opportunities to work your butt muscles exist in everyday life. Choose the stairs over elevators and escalators. Walk your dog up and down hills instead of on level ground. When you stay active, your glutes can't help but benefit.
5. You Are What You Eat
A healthy diet goes beyond eating the proper nutrients. You can also see the effects in your muscles and skin. Diets high in saturated fats and processed foods can turn your legs and butt into mush. Cellulite accumulates in these large muscle areas when toxins and fat get trapped under tissue. Drink lots of water and eat fresh fruits, vegetables and lean meats.
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