Today we are talking about the booty! Why? Because who doesn’t want a nice, strong, firm badonk? And what if I told you, you can have one without a butt implant?! All you need is a little exercise and you can have a booty like JLO.
Photo cred: stylecaster.com
In all seriousness though, I wanted to write this blog to help our readers understand the importance of lower body strength (specifically the butt), especially if you’re someone who tends to sit for prolonged periods of time during the day.
Research shows that many people with sedentary office jobs who don’t implement proper exercise, develop weak glutes overtime as a result of lengthening of the muscle tissue. This can eventually lead to limited hip mobility (tight hips), decreased athletic performance and risk of injury.
Weak glutes can be detrimental to your health, and overall performance because if they don’t work properly, another muscle group can take over their function leading to movement compensation.
For example, if your glutes are inhibited or not strong enough and you try to back squat a heavy load you may put too much strain on the quads and your knee joint to carry out the function. Overtime these faulty squatting patterns may lead to pain, discomfort and serious injury.
So how do we ensure proper body mechanics and prevent backside muscle dysfunction? By incorporating lower body strength exercises into our workout routine and executing proper form that will help us stay safe and injury free!
And finally why is it important to us regular folk? Because if you’re lacking strength in your booty it can impact your daily function and recreational activities such as running, hiking, playing with your kids etc. But the good news is that with proper training you can ensure you’re on top of your game and keep up with the things you love to do! As always, we recommend working with a knowledgeable coach who can help us get stronger and correct any muscle imbalances that require immediate attention.
Finally, if you have some fitness experience and you’re looking for some great exercises to improve lower body strength, check out the below 3 bootylicious moves that will help you build a solid backside and make your bum look good in a bikini!
- Stand with your feet hip with apart and knees slightly bent
- Move your hips back while keeping a neutral spine and grab the KB handle
- Press through your heels and stand up tall and tight
Lateral Band Walk
- Place a resistance band an inch or two above your knees
- Sit your hips slightly back
- Take 5 short, slow side steps to one side and go back the other direction
- Hold the kettlebell or dumbbell close to your chest with elbows locked
- Sit your butt back in between your heels (elevate as needed)
- Push through the heels and come to a tall stand