Glutes, bum, butt, buttocks or backside… Whatever you call it, your bottom is one of the most shapely – and difficult – parts of your body to work out. Until recently diet and fitness plans focused more on weight loss than on the need to build lean muscle mass, but if we want a defined behind then toning exercises are a must.
Back problems too can be triggered by weak butt muscles, as these are what help us stand up straight and maintain a good posture – this is especially problematic for people that spend hours on their feet.
To get the best results, and fast, you’ll need to train smart and work with your body. Here’s a quick guide to your gluteals – the group of three muscles that make up the buttocks.
First we have the gluteus maximus – a powerful muscle that’s responsible for giving our backside its rounded shape. Right underneath the gluteus maximus is the gluteus medius – the muscle that helps us maintain our balance (from a purely esthetic point of view it’s also the chief culprit for a less-than-pert looking bottom).
Lastly: the gluteus minimus – a muscle we use for support, for example when standing on one leg, running or doing yoga.
Side-lying leg lifts
This simple exercise can do wonders to help strengthen and tone your glutes – aim to repeat three times a week for a minimum of six weeks (and ideally eight).
Lie down on your side with your legs stretched out, resting your head on your forearm for support. Lift one leg up (keeping the opposite leg glued to the floor) and stretch it out as far as you can, keeping it completely straight. Hold, and then slowly bring your leg back down. Repeat until you can really feel your muscles burning up!
And watch this space – as of March 22nd, you’ll be able to follow Julie Ferrez’s workout routine, designed to tone up and tighten your glutes just in time for summer.
In addition, your Slendertone Bottom will help tone and strengthen your glutes further and in record time: 30 minutes wearing your Slendertone Bottom is equal to 60 leg lifts. This way, you’ll be able to fire up your glutes whilst cooking dinner, reading a book or watching TV – what could be simpler?