16 Feb TwinFitness Booty
We all want a tight & round backside! Today we want to provide you with key things you need to be doing to achieve those high & tight glutes! The purpose of reading this is to change the way you walk, climb stairs, step, & run—we want you to learn to engage your glutes!
We get this question a lot, ‘how do I train my glute?’
The first thing you must know is: you have to learn how to use your glutes in the right way. We have been training for over 17 years now & I will have to say that most females we start training have absolutely no idea how to use their glute properly (keep in mind a lot of these women have been training for years but have never been taught how to engage their backside). Weather you are running, climbing stairs, or even walking—you should be using your glute as the primary muscle (and I bet that’s something your not doing!)
So the first thing we want you to do is a squat. Simple, easy squat… no weight or bar, and we want you to hold onto something like a wall or chair. Push through your HEELS. You should be able to wiggle your toes the entire time. Do 10 of these, going very slowly on the way up and really focus on squeezing your glutes as hard as you can.
It’s not about how much weight you can lift; it’s about form and really engaging those glutes. As you get stronger, we recommend adding a bit of weight to your glute work though. Our approach is to have each of our females work their glutes several times a week. You don’t have to do hours a day working them but the next time you are doing an upper body day, throw in some glute specific exercises too!
Some examples of glute specific exercises are:
1. Hip raises on fit ball-15reps
2. Standing glute raise-15 rep each
3. Using a band around your knees, step side to side-30sec-1min
Another big factor is the type of cardio you are doing. Running for long distances is one of the worst things for developing your glutes. I know all the runners out there don’t want to hear that, but it’s the truth. Some of the best cardio exercises are incline walking on the treadmill and the using the Arch Trainer. Make sure you are focusing on pushing through your heals with every step. Cardio can be used to help shape you glutes if preformed in the correct way!
When it comes to training your glutes; take your time, slow down, & learn the correct form! It’s about adding shape to your body as a female, not maxing out in a squat rack! Build your backside with steady glute work 3-4x per week. Do this for 6-8 weeks and you will be able to see the difference. At TwinFitness we offer a glute-focused class that helps females with their form and activation of your backside! Click here to find a class schedule!