Your bum is the most important muscle in your physique, however sitting all day imply the muscle tissue in your bum loosen and lengthen. This leaves you not solely with a flabby butt but in addition causes dangerous posture, again and knee ache.
It additionally makes it more durable to interact your glutes while you train, which means you don’t get the total good thing about your exercise.
Because of this it’s essential to carry out glute activation workouts earlier than every exercise. These workouts don’t require any gear however utilizing a band will fireplace up your muscle tissue much more.
1. Glute Bridge
Lie in your again together with your ft and palms flat. Elevate your glutes within the air as excessive as you’ll be able to, squeeze on the high then decrease again down and repeat.
Lie in your aspect with ft stacked, resting your head in your arm. Raise your higher knee, preserving your ft touching then return to begin and repeat. Do the identical on the opposite aspect.
3. Crab stroll
Begin in a excessive squat together with your ft shoulder-width aside. Shuffle your ft left to proper, sustaining the space between them all through.
4. Standing kickback
In a standing place, elevate your proper leg off the bottom, preserving it straight and your foot flexed. Prolong your leg again in a small managed method, squeezing your glute as you go. Decrease then repeat. Do the identical on the opposite aspect.