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Butts have had a moment for years: Instagram features # peachgang photos and every repetition of butt exercises mature – from squats and glute bridges to miniband moves – known at the time of mankind.
But is it possible to go overboard in butt exercises? Short answer: Yes, but it's not that easy. Here's what experts have to say.
Good news: you probably need work but
"In general, most people have weak glutes," says Tara Romeo, CSCS, CES, strength coach, correctional specialist, and head of the Professional Athletic Performance Center in Garden City, NY. "We tend to be a very quadriceps-dominated society just by the way we move."
Even if some of your buttocks muscles are strong, others can relax. Atomic Hour: Your buttock muscles include the gluteus maximus (the largest muscle in your butt), the gluteus medius (the outside of your hip), and the gluteus minimus (at the top of your butt ). Among these, there are a number of small muscles that act on your hip joint, causing your leg to spin, abduct (move outward), or adduct (move inward toward the midline).
"Most people have some strength for most of their buttocks and Achilles tendons, because we use these walks, climbing, cycling, etc.," says Andrea Speir, founder of Speir Pilates. "The other overgrown areas of our backside ̵
And it's not just about having brutal strength – even though everyone and every one of these muscles is strong, you can not use correctly. "Not only are our glutes weak, but it's very common for most people to be unable to properly activate the muscle," says Romeo.
The solution must be more training, right? (After all, there are many reasons why it's important to have a strong butt.) Not so fast.
Too Much Good
"Overtrained or overactive buttock muscles, when not adequately stretched or unrolled, will result in extremely tight muscles," says Matthew Whitmore, a strength trainer and founder of Fitter Food. First, "this could potentially affect the sciatic nerve," he says. (For example, piriformis syndrome can occur when your piriformis – a small muscle deep in the buttock – is strained or inflamed and presses on your sciatic nerve, possibly causing back, leg and butt pain.)
Bei Over-or under-functioning Glutes "can also pull on the joints and bring them out of alignment, resulting in muscular imbalances that can ultimately lead to injury," says Whitmore.
For your information: There are muscles on the front and back of your hips (including all joints), the muscles in the glutes) that pull the pelvis in different directions. When one muscle group is tense and another weak, things can go wrong. "The combination of overactive and underactive muscles can alter normal patterns of movement that have a long-term negative impact on the body and the way you move," says Romeo. (See also: How to Diagnose and Correct Your Muscle Errors)
Even if you try to build up the glow, you can not safely do so without also strengthening other muscles in the area.
If you overwork your prey too much without loving your core, legs, or posture muscles, it can often lead to lower back tension, "says Speir, Imagine You Squat: Your Hips bend and tighten and your buttocks muscles do the work. "Over time, this tightness in the front creates an affect on the back that can cause discomfort. You want to make sure that you also extend the front of the body, work your stomach and back, and stretch to prevent the tension of the lower back.
The Way Way to Booty's Work
The goal of doing exercises two or three times a week says Romeo, which keeps her strong without exaggerating.
Also important: Make sure you're doing the exercises right. "If you can not activate the muscle, it's impossible to actually work the muscle," says Romeo.
Begin with a glutinous activation test: Laying Stand with your legs straight on the back of the floor and one hand under each buttock Concentrate on the right squeeze and the left buttock without bending or activating your quadriceps muscles Once you have isolated this movement, you can bend your knees and Repeat bruising Once you've mastered that practice, stop practicing these bruises, says Romeo. (Also try these other glute activation exercises.)
Control the tilt of the pelvis: "Da Learning the tilt of the pelvis is the key to the success of all exercises, "says Romeo. The goal is to get a neutral pelvis and a spine. Remember, if your tank was a big bucket of water, it would not leak either the front or the back. (Here's a complete guide on how to control pelvic tilt and how to use it properly in strength exercises.)
Weighing: "It's common for someone with weak or inactive buttock muscles to have weak abdominal muscles "This weak duo causes tight hip flexors and a tight lower back," Romeo says, "make sure you do an abdominal muscle exercise like a plank on every buttock muscle (focus on maintaining neutral pelvic tilt while holding it)" Many people also fail to exercise their buttock muscles (the outside of their hips / buttock muscles) during buttock training, says Speir, and try using shells and other hip-opening exercises with a miniband to reinforce this important part of your butt.
Do not Forget To Stretch: Keep Your Glutes Speir says, "If you fix the glutes on the gluteal muscles and stretch your spine, you will have a quadrilateral stretch, hamstring, and hip flexors," says Speir.
"Remember, too much of everything can be bad, and life is about balance moderation," says Whitmore.