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The 5 Best Exercises For Stronger Glutes

When people think of stronger, sexier glutes, what is the first exercise that comes to mind? If you guessed “squats,” then you are 100% correct. The truth is that spending your entire workout at the squat rack will not yield the results you desire. In order to form your rear like the brand ambassadors on Instagram, you need to target multiple muscle groups at once.

 

Most men and women are quad dominant, meaning that the quadriceps (front of your thighs) are more activated than other muscles in the lower half of your body during your workouts. One can blame this on the sedentary lifestyle, which causes people to sit for many hours a day. Hinging at the hip flexors causes them and the quadriceps to become tight, while the gluteus and hamstring muscles are stretched or sleeping. If it’s leg day and you want to build a better butt, targeting your quadriceps, which have been engaged all day, is not the optimal way to do so. You have to wake up your posterior muscles in order to balance your lower half, and we have the best exercises for you to do so.

 

Sumo Squat:

Okay, okay…we know that we said squats are not the go-to exercise for a better butt, but sumo squats are different. These squats help to keep tension in your gluteus muscles, targeting them more than your quadriceps. To begin, stand with your feet about a foot wider than shoulder-width apart. You can hold a dumbbell in between your legs, or you can do this exercise without weights. Keep your weight in your heels and slowly lower your bodyweight down without leaning forward. Once your thighs are parallel to the ground, drive through your heels, engage your glutes, and return to the starting position. Do three sets of 10 reps.

br02_sumo-squats

 

Hip Thrust/Glute Bridge:

If you are new to this exercise, you will want to do it without weights. If you are familiar with this exercise, you can alter the positioning by resting your upper back against a bench with your butt on the ground, placing a barbell across your hips and thrusting upwards, using your glutes and hamstrings to lift the weight. But let’s focus on the beginner version of this exercise. To start, lay down on your back with your hands by your sides. Bend your knees and place your feet on the ground several inches from your butt. Drive through your heels and engage your gluteus muscles to thrust your pelvis towards the ceiling. Once you are at the peak of the exercise, lower yourself back down and repeat until you’ve finished your reps. Complete three sets of 8-10 reps.

br01_butt-lifts

 

Single Leg Deadlift:

This may become your favorite and least favorite exercise at the same time. The reason for this is because it targets the hamstrings and glutes, working to improve balance, strength, and pelvic stability. This exercise requires you to hold a light weight (10 pound dumbbells are sufficient) to help you balance. To begin, stand with your feet together and hold the weights in both hands, or the hand that corresponds to the leg you will keep on the ground. In a slow, fluid motion, extend your left leg back and bend your right leg ever so slightly. The goal is to hinge at the hip and keep your back straight as it becomes parallel to the ground. The point of extending your free leg behind you is for balance. Return to the upright position and finish your reps before switching to the other leg. Complete three sets of eight reps per leg.

11_single_leg_deadlift

 

Lying Hip Abduction:

This exercise focuses on the exterior of the upper leg, which does not receive a lot of attention. While this exercise is important, you also want to focus on engaging your inner thighs along with your glutes in the other exercises. Lie on either your right or left side with your hips stacked on top of each other. Keep your core and glutes engaged as you lift your top leg toward the ceiling until your leg is at a 45-degree angle. Be sure to stabilize the pelvis by bracing yourself with one forearm on the ground. Return your leg to the starting position and continue until you finish your reps. Complete three sets of 10 reps per leg.

02_side_leg_lifts

 

Lateral Lunge:

This exercise focuses on strengthening the inner thighs, quads, and glutes. To begin, stand up straight with your feet hip-distance apart. Step your right leg out to the side and shift your bodyweight over your right leg to squat. Bend your knee, but don’t let your knee go beyond your toes. Try to keep your back as straight as possible. Push off your right foot and bring it back to center. Repeat on the left leg to complete one set. Complete three sets of 10 reps.

12_lateral_lunge

 

Sources:

https://msfitfarmer.com/buildabetterbooty/

https://diaryofafitmommy.com/target-glutes-hamstrings/

2020-02-18T13:56:46-07:00

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    Product Links:

    Headaches Tea

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    Q: I am taking nexium 2Mg to prevent vomiting. Now I am having headaches at both sides of my temples mouth waters up as though preparing to throw up but muscles do not respond. Resulting in a feeling of sour stomach nausea and a constant hot pulsating pain that is even worse at night. Here is a list but complete list of all known symptoms and circumstances: 1975-1977 weight 110 lbs 1982 diagnosed hyperthyroidism weight 98 lbs. proprylthyoruracil taken also radio active iodine no follow-up treatment only herbal teas cleaning regular diet no pork or by products 1983 pregnant 110lbs. June 1983 March weight 210lbs. Newborn weight 4lbs. 14ounces 1985 weight 135lbs. 1986 April wt. 205lbs newborn at 6lbs. 12ounces 1993 weight 130lbs 1994 September wt. 195lbs newborn at 7lbs. 9ounce 1997 colonics chlorophyll 2000 miscarriage 2002 miscarriage 2003 weight 175lbs. 2006 weight 195lbs 2007 February colonics no additives March hypothyroidism diagnosis weight at 215lbs Synthroid taken approx. 2wks abdominal pains / stop taking synthriod pain subsides / lower dosage taken approx. 1wk / intensified pain with nausea & vomiting tried Armour Thyroid Extract & Herbal equivalent with same results / Stop all Meds. & herbs/Pain has intensified prilosec does not help 2007 May emergency room visit all test normal Bill: $10,000 No insurance / weight 215lbs. 2007 October 26 - 31 stomach will not hold food or water without vomiting 2007 October31 Emergency Room Visit/all test normal detect minor stomach irritation/Follow -up prescription :Gastroenterologist Weight 224lbs height 5'4 New Hospital Bill undetermined Employment Pending Problem : paid $324 for individual insurance coverage from Beech / Aetna Now they are nowhere to be found. ACH revolks has been put on my account to keep that bogus insurance associate from using my account information and to recover that which they have already taken. Nexium was prescribed for the last 6 months I have been experiencing nothing but intensifying pain and sleepless nights being awakened by pain or frequent calls to urinate. At times I look as though I am 9 months pregnant. I have infrequent bowel movements and hardly any food in my stomach. I am constantly experiencing hunger pains so I just drank a lot of water. Now my stomach won't event take water without making me nauseated. All the little cleansing diets has robed me of my strength the smallest of task feels like a chore . If you can't help me I'll understand. The pain is mainly in middle of chest and in my back between the shoulder blade it burns and causes my whole abdominals and diaphragm to swell. It feels like an acidic chemical in my chest shoot out almost like, (if you could imagine) a spray bottle. It sprays like tiny streams of a burning like chemical into the breast, muscles in my upper and lower back tightens, my spine burns and my diaphragm feels like it is on fire and it starts to literally vibrate and trimmer in pain. I am in constant pain.

    A:

    I highly suggest you first perform our Full Body Detox (maybe twice, back to back). After the Full Body Detox, I would suggest you try our Weight Release kit and regimen which will help you to regulate your weight. Consider a vegan and raw foods diet. Order our Alternative Diet and Lifestyle Manual and check out these diets and how to incorporate them into your life.

    After your cleanses, your daily regimen should consist of: Thyroid Formula, Electric Greens, Weight Loss (Release) Formula, Bowel Mover, and HYPERLINK "http://www.dherbs.com/store/rainforest-tonic-tea-p-289.html" Rainforest tea.

    No drugs will really help your condition. I don't recommend medication but it's your choice in the end!

    For pain, we have a Headache and Pain (Bio-salicin) formula which works well with MSM Sulfur (of which you need to take 9-15 capsules per day, maybe 3-5 capsules three times a day).

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    Q: Nothing is stopping me except the lack of a workable plan of action, which I am in the process of putting on paper. There is a question that I've wanted to ask you for a while. Do you have or can you put together a sample daily menu of food choices based on what you eat, or what your research has shown to be good? I do have a couple of conditions I want to cure.... I have arthritis in my neck and upper back caused by a whip lash, and I have high blood pressure that I take medication to control. I read the article about controlling disease, and I am interested in curing these conditions. I have started an exercise regimen, and need a diet plan to go along with it. I want to lose weight as part of my healing.

    A: You may want to start with the Full Body Cleanse to begin your healing. In regards to a dietplan, check out the Alternative Diet and Lifestyle Manual. This manual has a lot of suggesstions and recommendations for a vegan-based, raw foods diet that you will want to accompany your cleanse. When performing the cleanse, following the guidelines of this diet is integral in achieving the results you desire.

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    Q: What type of exercise is good for working out while on the Full Body Detox program? I'm afraid I won't have much energy and stamina for a high impact workout on a raw food diet. Any suggestions???

    A:

    Thanks for the question,

     

    Exercises recommended:

    ·        Yoga

    ·        Light resistance training

    ·        Walking

    ·        Biking

    ·        Swimming

    ·        Trampoline

    ·        Pilates

    ·        Aerobics 

     

    It's best to keep exercise to a minimum. When you exercise your body pulls blood away from your core and into your limbs (fight or flight response). That directs blood away from your healing response. Also high impact or weight training requires more calories and more protein which will over work the organs that should be using their energy healing.

     

    Hope this helps,

    Gary Gibson HHC CPT BMI VLC