"I recommend this exercise above any other. "Trainers tell women to do squats, which only work your lower glutes, so lots of women don't work their upper glutes," says Contreras. "Other exercises work your hamstrings and glutes, but done right, this works solely the glute," says Simmons. If you're looking for a well-rounded booty, Contreras and Simmons both say barbell hip thrusts are the golden ticket. MORE: 5 Women Share Exactly What It Took To Sculpt Six-Pack Abs "You're trying to establish that mind-body connection to increase the nervous system's ability to contract the glutes, so you'll use them more," says Contreras. Then mindfully activate your glutes during your workout warmups with clamshells or walking band abductors (placing a resistance band just above your knee and stepping outward).ĭuring exercise, really think about the muscle you're aiming to engage instead of just going through the motions. Try to squeeze your glutes similarly anytime in the day when you're standing, like while you're doing the dishes. But you can learn to make the connection. For some people, nothing much (or at all) happens. Here's how to test your mind-butt connection: While standing, try to squeeze one butt cheek as hard as you can. "They 'fall asleep,' and you need to learn how to use them again." But you don't use your glutes as much in everyday life," says Contreras. "When you stand up or walk upstairs, you use your quads. If you're a newbie to glute workouts, you may not know how to activate your glutes-which means you won't see results, no matter how often you work out.
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