WORK YOUR GLUTEUS MAXIMUS INTO SHAPE

WORK YOUR GLUTEUS MAXIMUS INTO SHAPE

Do you want your gluteus maximus to do as it’s told? To whip it into shape you need to get tough and disciplined. Only then will this large group of buttock muscles do what it was born to do – support your body and look great!

No matter what size backside you started life with, it will tend to droop as you age. If you’re willing to spend 10 minutes, 3 times a week, it’s possible to lift and shape those saggy cheeks within 4 weeks.

We know you’re busy, so we’ve made it simple:

1. SQUAT ARABESQUE

Stand with feet shoulder-width apart and feet turned out. Slowly lower down into a squat.

Under steady control, stand back up then shift your balance onto your left leg and lift your right leg out behind you by using your right glute. Lean slightly forward and stretch your arms forward. Use a chair to balance if required.

Do 10 reps. Then repeat on the other side. 

 

2. TWO-PART SQUAT

Stand with feet shoulder-width apart and toes turned out. Lower into a squat until your thighs are parallel to the floor.

Hold for 3 seconds. Lower down 4 more inches.

Rise back up so your thighs are parallel to the floor again. Hold for another 3 seconds.

Repeat 10 times.

3.    SIDE-EXTENSION SQUAT LIFTS

Stand with feet shoulder-width apart. Lower into squat position then extend your right leg out hip height to the side.

Hold for 3 seconds, then lower leg.

Repeat 20 times on each side.

 

4.    KICKS WITH PULSE

Start on all fours with hands. Bring your right knee toward your chest, pulling your stomach in.

Then kick your right leg back aiming the bottom of your flexed foot toward the ceiling.  Pulse your fully extended leg up and down two times, then return to chest.

Repeat 10 times, then rest your knee on the ground. Repeat on the other side.

 

5. HIP-LEG LIFT

Lie on your back with knees bent and arms at your side. Lift your hips toward the ceiling.

Hold for 1 count then extend one leg up. Hold the lifted position for 3 seconds.

Place your foot back to the floor, then lower your hips.

Repeat 20 times then switch sides. For even more challenge, keep your leg raised as you lower your hips.

 

 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

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