Bum Lift

Shockingly enough most people have a broken bum; a bum that simply doesn’t work to it’s full potential.  The Gluteals comprise of the: gluteus maximus,  gluteus medius and the gluteus minimus muscles.  The broken bum syndrome in many people is due to sitting for long periods of time.

As funny as a broken bum might sound, the truth is it can lead to pain and discomfort.  The glutes are meant to be one of the strongest muscles in our body and are responsible supporting your hips.  Weak glutes could potentially lead to lower back pain, problems with hamstrings, knees and ankles problems.

What to do to turn that saggy bum into a strong and beautifully shaped bum?

It may be a cheesy saying but it’s true: use it or lose it!  Here are a few effective exercises.

1)   Clench it

If you’re sitting, clench your bum cheeks to the point where you can feel yourself lifting.  Hold for 10 seconds relax and then repeat.  Try doing 10 of these then resting for a few minutes and repeating 3 times.

If you’re standing the process is the same, you will simply need to be aware of how well you are doing the exercise as you won’t feel yourself lifting.

2)   Bridge

Lying on your back, bend your knees, squeeze your glutes first and then lift your hips until your hips are fully extended.  Hold this for 10 seconds.  Repeat 10-12 times, rest for a minute and repeat 3 times.

3) One Legged Bridge

Once you find the bridge has become to simple then move on to a one legged bridge.  Start in the same way as the bridge lifting your hips until they are fully extended.  Next lift one leg until both thighs are aligned with each other, return to the starting position, repeat with the same leg 10 times and then switch legs.  If 10 is too many start with as many as you can do with good form and then add a repetition each time you do the exercise.

4)   Squat

Starting in a standing position with feet shoulder width apart, keep your back as upright as possible and your chest up, bend at the knees being sure they stay directly over your ankles, not caving in, go to 90 degrees and return to the starting position.  If you are flexible and strong enough then challenge yourself to go below 90 degrees.

5) Reverse  Lunges

Starting in a standing position with feet shoulder width apart, take a step back and lean forward.  Be sure to look ahead of you, keeping your back nice and straight.  With your chest as close to your forward leg as possible place the weight on your front leg. Next push off with the back leg being sure to use your glutes, drive your body forward returning to standing position.  Repeat 6-8 times on each side, rest and repeat 3 sets being sure to have a 1 minute rest after each set.

Remember with all these exercise it is important to complete each repetion with your hips fully extended (standing tall).  You do not want to be slack on this as your glutes will not be fully activated.

Over time the suggested repetitions and and sets will no longer be challenging. After a few weeks time when you feel the exercises are too easy simply challenge your body by using weights, lowering the rest periods or adding another set.  Never increase the intensity at the cost of your ability to preform the exercise correctly right until the last repetition.

A few other great gluteal exercises are step ups, forward lunges, deadlifts and kettlebell swings.

Start working those glutes.  If you don’t have time to work out then try and fit it in to your day.  Walk up the stairs, being sure to be aware of your glutes and using them as you walk.  Do your clenches while standing at the bus stop or sitting at your desk (no one needs to know).  Whenever you go to pick something up pick it up using a proper squat technique.  You can even do some walking lunges across the room.

You will not only look amazing in those jeans, you will also improve your posture and keep your body strong.

Health & Happiness

Rocofit

Personal Trainer

Islington, North London