It”s not uncommon for people to want better-looking flutes, but a great side effect of strengthening this area of the body is a healthier back.
Your muscles keep your skeletal structure in or out of place, which can have a profound effect on how you feel and whether or not you experience pain. Strengthening and balancing muscles helps reduce both pain and fatigue, which means you will probably feel better and look better.
The flutes are made up of the glutenous maxims, the middle and the minimum.
These muscles allow hip extension, abduction (move laterally), and, for some, circumspection. They also support and stabilize the lower back and pelvis as you progress through numerous activities in sport and life.
Why use resistance bands?
You can do a lot of glute work without tools like bridges and the clam shell.
However, resistance bands are ideal for glute strengthening exercises for several key reasons:
- They force us to strengthen our stabilizers.
- Isolating each leg requires that we engage our core / stabilizer muscles.
- They allow a greater range of movement.
- Allow more muscles to be involved at once.
- Activating the buttocks also compromises the hips, which is a common area of weakness.
We are all busy but who has time to guess or just work one muscle at a time? This workout will help you target all areas of your buttocks that because you pain and will quickly get you on the road to recovery or prevention!
Here are three great exercises to increase glute strength, which can help ease low back pain.
Exercises to strengthen the buttocks
Start with a 5-minute warm-up; a gentle walk may suffice.
Hip bridge with abduction
Lie on your back on a mat, with your knees bent and your feet flat on the floor. Put a mini band around your legs, just above the knees. Lift your hips off the floor to create a straight line from neck to knee.
Do your best to keep your thighs aligned with your hip joints. Resist the inward pull of the band to strengthen your gluteus medius, which are the muscles on the outside of the hip. Bring your hips to the floor and repeat.
Do three sets of 10-12 reps to start and progress as strength increases.
Hip extension squat
Stand with your feet hip-width apart. Put a resistance band under both feet and take the ends of the band in each hand.
Lower yourself into a squat position with your knees on your toes. Squeeze your glutes and get up from the squat position. Extend one leg back behind you in a hip extension without arching your lower back. This movement strengthens the gluteus maximus, the largest of the gluteal muscles.
Bring your foot back to begin and repeat the squat with the hip extension on the other leg. Perform three sets of 10-12 reps on each leg to start and progress as strength increases.
Lie on your side on the floor or mat. Put a mini band around your legs, just above the knees with your knees bent.
From a side lying position, either propped up on your elbow or lying flat down, slowly open and close your knees. To increase the intensity of this movement, lift your hips off the floor to a side plank and perform the deck movement from there.
Perform three sets of 10-12 reps on each side to start and progress as strength increases.
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