Fast And Easy Exercise For A Great Bum
By: Marlene Affeld ~
If you have a “fat ass”, change your diet, shed the fat and proudly expose your firm and shapely musculature. If you have a “flat ass” try to put on some meat back there and exercise to build muscle mass.
The glutel muscles, also known as the gluteus muscles, found on our buttocks, are made up of three individual muscles. These three major muscles of the gluteal group are Gluteus Maximus, Gluteus Medius, and Gluteus Minimus. The names of the muscles reference the size of the muscle, and mark their location from superficial (maximus) to deep (minimus). This major muscle is by far the largest and the most superficial of the three-gluteal muscles.
Here’s an easy exercise to stretch your bum muscles. Simply lie on the floor or stand with you back against a wall and slowly bring a single knee to your chest. This should be a steady, slow and gentle movement, not a jerking movement. Hold that knee snuggly with both hands and gently bring the knee across the chest slightly, holding in place for 10 to 30 seconds. You’ll feel a stretching sensation that will help identify the location of the muscle. Repeat with the other leg to improve strength, range of motion and balance. Start out slow and build up to doing 5 to 10 reps 3 times a day.
The sturdy gluteus maximus is closest to the skin’s surface. Its work is to primarily to extend the hip. It makes up a significant portion of the size, shape and appearance of the buttocks, in other words, our “big butts.” However, gluteus maximus, also known as G-max, is needed for a lot more than garnering admiring glances when you slip on a bikini. It’s the number one working muscle in the body that allows your hips to move.G-max, is one of the large anti-gravity muscles of the lower extremities. The others, acting at the knees, are the quadriceps. The gluteus maximus is commonly referred to as the largest muscle in the human body; it is, in fact, the most massive muscle. The jaw muscle is the strongest. The heart is the muscle that works the hardest, pumping 2oz. of blood with every heartbeat or a minimum of 2,500 gallons a day.
A broad and thick fleshy mass of a quadrilateral shape, the G-max forms the prominence of the nates. Its large size is one of the most noticeable and characteristic features of the muscular system in humans. Its importance lies in its power in maintaining the trunk in an erect posture. The G-max s also aids the other two gluteal muscles move your hip joint enabling you lift your upper leg backwards, sideways, upwards, and away from the gravitational center of your body; a motion known as abduction.
The gluteus maximus has a propensity for under-activity. The G-max is not utilized while standing and is used minimally in the gentle, repetitive motion of normal walking or non-strenuous sedentary activities. This major muscle is called into play when we want to move, when a powerful action is required, especially a motion that goes against gravity, such as climbing stairs or rising from a sitting or squatting position. It’s this same action, balanced against the force of gravity that controls the rate of hip flexion when we sit down or squat. Without the gluteus maximus you couldn’t jump, walk, run or climb; these are big motivations for getting up off your butt and making sure this important muscle gets the activity it needs.
The gluteus maximus, or our “big butt,” was primarily responsible for pulling the body up to stand from all fours. Imagine a quadruped. You guessed it right – they have no butt. The G-max is a uniquely human muscle.
Weak Glutel Muscles
Weak gluteal muscles compromise our ability to effectively and safely perform many of our normal daily activities. Weakness causes difficulty with movements that naturally engage the GM muscles including getting up from a seated position, walking, running and lifting. Weak GM muscles may be associated with impaired balance or foot problems, lower back, knee and hip pain.
Pain may occur when walking or standing. If your gluteus muscles are weak you may experience pain or tenderness over the pubic bone that is made worse when you extend or bend the leg. Pain may radiate down the back of the thigh. Direct pressure over the area may cause a sharp pain and you may have trouble getting up when seated.
The pain from a G-max strain is often felt as a sharp pain when doing an activity that requires the use of the muscle, such going up stairs or walking uphill. While some strains can cause pain when a individual is resting, pain typically worsens with activity. Bruising, redness, swelling and tenderness of the area may be evident.
Exercises To Shape And Firm Your Bum
Trainers and physical fitness experts combined with diet, exercise can dramatically reshape your bum. The best exercise to firm and shape your bum is a daily routine of deep knee squats. A recent study of the effectiveness on different exercises showed that the only exercise that elicited more muscle activation than traditional squats proved to be quadruped hip extensions. Single-leg squats, lunges, multi-hip extensions and step-ups also proved beneficial.
Like any exercise program, it is wise to consult with your doctor before starting an aggressive program to make sure that your proposed regimen does not do more harm than good.
Do you need more motivation? If so, consider joining a local walking club or go online and find a diet group for inspiration. A great way is to start your own group and enlist your friends to support your efforts.
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