I am discussing the topic because many of our clients are asking about it. Sure, with the latest fitness trends many women’s main goal is to get a nice shaped and toned, sometimes even big bum. Whilst I don’t think going into extremes is necessarily healthy but focusing on building a strong buttock should be part of a balanced health and fitness lifestyle.
In brief, your bum plays a very important part in your daily life. It’s responsible for the movement of the hip and the thigh, helping us humans staying in an erect position, aiding the movements of standing up, sitting down, climbing stairs, walking, running, cycling and any exercise, movement or sport that involves lifting the legs.
If you think about it, the glutes are the most important and potentially the strongest muscles in your body which is why we include many leg and glute exercises on the different Callanan Fitclub plans.
Here are 5 ways to improve the strength and the shape of your glute muscles so they can become more of a weapon of attraction but also help you become stronger and better at your sport or life in general.
1. Glute Activation
2. Squat and its variations
The squat is one of the most referenced exercise when it comes to building a nice, round and strong arse. It is also very versatile so whatever your fitness or strength level is, there is a squat you can do.
Bodyweight Squat: Stand with feet about shoulder width apart, hands in front of chest, elbows bent. Brace your abs and imagine you are trying to sit down, so push your hips back while bending your knees and lower your body into a squat. Pause at the bottom for a second, then push through your heels as you are standing up and feel the squeeze in your bum. Aim to have your thighs parallel to the ground at the bottom position.
3. Hip Thrust
The hip thrust exercise is a very efficient one to isolate your glutes. To build up strength and ensure safe environment, start with bodyweight, then load once you are confident in technique.
4. Deadlift and more glute activation
Alternated glute bridge for activation: place a squidgy ball or a soft brick between your knees and focus on squeezing while you’re lifting your hip into the bridge.
5. Single leg exercises and resistance band work
To get rid of your flat arse is a complex task and it doesn’t stop at performing squats day in day out. True, a well-structured workout plan targeting the area can make wonders to the muscles, but to shed the excess fat layer and build lean muscles you also need a structured and mostly whole food based diet. Feel free to contact Colm or myself if you have any further questions.