Today we're going to talk about the thigh and butt muscles (glutes), which are responsible for the “power” and “fundamentals” of your body. They're important for everyday life and athletic performance. Below, we'll break down why they're important and how you can work them! 😊
✅ Why are thigh and butt muscles important?
📌 1. They keep you centered!
The “power” for all movements like walking, running, climbing stairs, sitting and standing up comes from the lower body.
📌 2. Corrects posture & prevents back pain
Weak hip muscles can put a lot of strain on your lower back. Strong glutes support your lower back!
📌 3. Improves athletic performance
Stronger thighs make you faster, stronger hips make you jump farther and higher!
📌 4. Prevents injuries!
These are important muscles that protect against knee, hip, and back pain.
🏋️♀️ Exercises to tone your thighs & butt muscles!
🍑 Exercises to build your butt muscles (glutes)
Hip bridges - Push your butt up while lying down! Perfect for beginners.
Hip thrusts - Lie on your back on a bench and force your butt up. Perfect for a toned hipline!
Cable Kickbacks/Band Kickbacks - Stretch your legs out behind you to stimulate your glutes.
Fire Hydrunts - Strengthen your lateral glutes by lifting your legs out to the side like a dog!
🦵 Exercises to strengthen your thigh muscles
Squats - a classic lower body exercise! Strengthens your thighs and buttocks at the same time.
Lunges - Take one step at a time, sit down and stand up, and improve your balance.
Leg presses - A machine exercise that works your thighs with weight.
Leg extensions & leg curls - machine exercises that target the front and back of the thighs, respectively.
💡 Try these exercises!
You'll need about 30 minutes a day, 2-3 times a week.
Do them with your bare body at first, then try dumbbells or bands as you get more comfortable.
It's also important to 'rest' your muscles! Give the same area a day or two off before working it again.
Stretching before and after your workout is a must, especially your hips and hamstrings.
🍽️ Eating is also important to build muscle!
Eat plenty of protein (e.g. chicken breast, eggs, tofu, Greek yogurt)
Drink at least 1.5-2 liters of water a day 💧.
If you eat too little, your muscles won't grow. It's important to eat in balance!
A strong lower body is the start of a healthy life, so start small at home today. Spend just 10 minutes and you'll see a difference in your body's balance! Next time, we'll share an easy routine you can do at home 🏠💓.
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