Baby Got Back!…

“I like big butts and I can not lie. You other brothers can’t deny, that when a girl walks in with an itty bitty waist and a round thing in your face you get sprung!”  Well, you get the gist.  Men like tiny waists and shapely booties, and you won’t find us girls complaining about a nice firm behind on our men!

As women, we usually have two main target areas: bellies and bums.  And most men tend to neglect the muscles of the bum, concentrating more on the muscles of the legs such as the hamstrings and quads.  The muscles that are located in your behind are called the gluteals.  There are actually three muscles that compose this powerhouse muscle group: The gluteus maximus, gluteus minimus, and the gluteus medius. The glutes are actually the largest muscle group in your body.  This is due to the functions that the glutes provide such as running, jumping, walking, walking stairs, turning from side to side, sitting, stability, posture, and the list goes on and on.  It doesn’t make sense to ignore this muscle group, or to not put it on your top priority list in your training.

In this video I demonstrate a glute workout with options that you can do in your home without any equipment.  I am going to warn you that some of these exercises may seem a bit strange and may seem like I need to rent a room for myself…I don’t suggest dropping to the ground and doing these in public.  But, they are strictly glute focused, with the exception of the squats.

If you chose to use no equipment, believe me, you are still going to get a good butt-focused workout.  Just make sure to really focus on squeezing the glute and performing the exercise to failure, which may require you to do more than 10-12 reps.

Some of these exercises I was doing for years, but after coming across an article a little over a year ago, I read some pretty interesting information on exercises that really only focus on glute activiation, rather than hamstring and quad.

Give this glute workout a try!  You can also turn it into a butt-blasting circuit…follow the instructions at the beginning of the video.  And share it with your friends!  This is one you have no excuse not to do!

And I’ll put this directly on MY WORKOUT page under LOWER BODY & CIRCUITS for future reference.

 

Glutes Gone Wild @ T-Nation…

I have been looking for some ways to spruce up my glute focused workout, but nothing has seemed to work exactly the way I want it.  I love the site T-Nation and found some good ways to change up exercises I already do now on their site.  I will perform this workout next week, so I will let you know how it went.  I have not had sore glutes in about 6 months and I truly miss that can’t-sit-down-on-the-toilet-for-2-days feeling!

T-Nation Glutes Gone Wild

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