The #1 Reason Why You’re Not Seeing Results From Your Butt Workouts
Need to get your glutes in Beyoncé-level formation? Lopez suggests you tackle these three things:
1. Realign your body
Believe it or not, you can get your glutes in a more optimal position by spending time on abs and hamstring work, says Lopez. “Generally, strengthening all of the abdominal regions (think rectus, transverse, and obliques) and hamstrings, will add to a better hip position.” Also, don’t be afraid to hit the foam roller (Take a look at this Beginner’s Guide to Foam Rolling) to really get into the muscles that are tight and causing this hip pulling, like your hip flexors and quads.
2. Breathe properly
Sometimes, like before a first date when you’re mega nervous, it’s hard to take a deep breath. But when it comes to working out, breathing may just be the most “underutilized tool everyone has at their disposal,” says Lopez. Breathing well helps up your energy levels over the course of a workout and also calm unnecessary muscles, preventing them from taking over when it’s really your glutes that should be working. You hear that? That’s your glutes saying thank you for taking a chill pill.
3. Get isolated
Make glute-specific activation part of your workout warmup, or make some time for a quick, active break from your office chair during the day. Spend one minute on each of the following three exercises:
- Stationary lunge-kick back: Keeping your abs tight, step back with your right foot and lower into a reverse lunge. Squeeze your glutes as you lift your right foot, kicking backward, for one rep. Do 12 to 15 continuous reps, then repeat on the other side, kicking your left leg.
- Superman flutter kicks: Lie on your stomach and draw your belly button toward your spine to tighten your abs. Keep your legs straight, arms stretched out over your head, and palms facing each other. Arch your back and raise your arms and legs. Then begin to flutter your legs, by kicking them slowly up and down. Hold position, with kicks, for five to 10 seconds and slowly lower to the floor.
- Straight leg hydrants: Get on all fours with your knees directly beneath your hips and your hands under your shoulders. Extend your right leg back at 45 degrees, lifting to just above torso height, then lower back toward the ground. Do one minute of continuous reps, then repeat on the other side.