TOP TIPS ON HOW TO BUILD STRONGER GLUTES
Hands up, who wants strong great looking glutes? Okay, okay, basically everyone, but who knows how to get one? Today we’re going to explain the science behind the perfect behind and explain how you can get your own dream powerful derrière.
‘The glutes’ are a collection of three muscles that form your butt – gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus, as the name suggests, is the largest. It plays an important role in movement as it’s engaged whenever you move your thigh or your hips. Aesthetically, it gives your rear its shape, so if a firm and shaped bottom is your gym goal you need to pay particular attention to it during your personal training sessions.
The other two muscles groups – the gluteus medius and gluteus minimus – lie above and below the gluteus maximus. Their function is the abduction and medial rotation of the thigh and stabilisation of the pelvis. While they don’t contribute as much to your butt’s shape, you’d soon know about it if they were injured! In fact, if you neglect this duo and they become weak, other muscles will be forced to bear more weight. This misaligned distribution can cause aches and pains, bad posture, and feelings of tightness and stiffness.
So, now we understand the basics of the glutes anatomy. The question is how do you train yours? Hip thrusts, squats and deadlifts are essential to growing the glutes. To really see results, however, you need to push beyond basic performance. A great way of adding extra tension and make your exercises more challenging is by adding a resistance band. This will increase the difficulty of these exercise, making your glutes work harder and grow stronger.
We have recently upgraded Bionic Bodies resistance bands and gliders kit. We’ve added an extra medium resistance band which is the perfect transition between the light and strong. Adding resistance bands can maximise your workout and muscle growth, which will result in a shaped and more powerful booty. The gliders allow smooth and fluid movement challenging your balance and stability. Great to target the lower body and core providing you with the ultimate workout that will make you sweat and challenge your whole body!
BEGGINERS AND RECOVERY
If you’re at the beginning of your fitness journey or if you’re returning to the gym following an injury, you might want to follow a gentler routine. You need to push your muscles if you want them to grow, but this doesn’t mean you have to overwork them. Opting for a light resistance band, included in the Bionic Bodies kit, will allow you to train your muscles without straining them.
A light resistance band can also be used when performing straight leg lifts, kickbacks and sidewalks. These exercises train your abdominal muscles as well as your full glutes profile. Remember, booty training isn’t all about the aesthetic – it’s important to work the gluteus medius and gluteus minimus if you want to be agile and pain-free, especially in later life.
The Bionic Bodies Band and Glider Set includes a light, a medium and a strong resistance band, as well as floor gliders and a stylish pouch to keep the set in.
– Black Band: Strong resistance. The ultimate glute terminator!
– Grey Band: Medium resistance. The perfect in between band. This band is ideal for hip thrusts and adductions. We made sure this band was perfectly designed so you’re able to move it while challenging you at the same time.
– Blue Band: Light resistance. Ideal for single leg exercises such as straight leg lifts, kickbacks and side walks. Great for beginners and rehab.
– Gliders: they allow smooth and fluid movement challenging your balance. Great to target the lower body and core providing you with the ultimate workout that will make you sweat and tax your muscles. On holiday without gym access? No worries! Make sure you pack your essential Bionic Bodies Booty kit! No drama!
One of the fantastic things about this kit is that it’s lightweight and storable, making it perfect for home workouts or to take with you when you travel. If you want your own Bionic Booty, follow the link and order your kit today http://bionic-bodies.co.uk/product/band-and-glider-set/