3 Exercises to Help you Develop a Better Butt..

There’s no denying it but "the butt" is having one of its moments. Look on any fitness page and you’ll find a myriad of articles on how to get a toned, firmer and bigger butt. Whatever your booty goals are you’re probably tired of hearing of squats! Despite the many exercises available to work your glutes, squats seems to crop up time and time again as the ultimate glute exercise despite the fact they work your legs equally and even predominantly unless you have your form down! So below we’ve listed three killer exercises to target your glutes specifically.

SINGLE LEG GLUTE BRIDGE ext.

This is an amazing move for working your glutes as well as your hamstrings; with no equipment required, there’s no reason this shouldn’t be in everyone’s workout arsenal! All you need is a flat surface… simply lie on your back with your feet flat and knee bent, arms resting at your side with palms down to give you stability, then extend one leg at a time and lift up into a glute bridge. Make sure to squeeze your glutes as you’re lifting up and hold for a few seconds at the top of the bridge before lowering.

     

DONKEY KICKS

Another killer glute move with no equipment required! Donkey Kicks work all three of the major groups, Gluteus Maximus, Gluteus Medius and Gluteus Minimus so they are the ultimate move to lift and sculpt your butt! Your starting position should be a tabletop position with your hands placed below your shoulders and your core engaged. Then using alternate legs squeeze your glutes and kick your leg up behind you in the air keeping your legs bent at a 90-degree angle the whole time. To make it more challenging you can add ankle weights!

BARBELL HIP THRUSTS

Barbell Hip Thrusts are the best for building size and strength because of the full hip extension motion which most glute exercises don’t use! This is the primary function of the Gluteus Maximus, so when an exercise uses this movement this allows you to fully engage your glutes.

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PROOF NOW EXISTS THAT EXERCISE DOES INDEED SLOW THE AGING PROCESS

Researchers have recently shed light on how exercise benefits the body on a cellular level. What’s more, they’ve determined a type of exercise that’s best for boosting cell health.

Published in Cell Metabolism (2017; 25 [3], 581–92), the study included 36 men and 36 women categorized as:

• “young” (aged 18–30) or 
• “older” (aged 65–80). 

Each participant was assigned to one of three training programs for 12 weeks:

1. high-intensity interval training (HIIT) on an indoor bike;
2. strength training with weights;
3. or a combination of the two. 

Study leaders took muscle biopsies from the volunteers—who also underwent lean-mass and insulin-sensitivity tests—and then compared the results with those from a sedentary control group.

Data showed that the exercise groups experienced improvements in cellular function and in the ability of mitochondria to generate energy; this adds further evidence that exercise does in fact slow the aging process at a cellular level. Muscle mass and insulin sensitivity improved with all three training protocols. However, outcomes did vary.

“HIIT revealed a more robust increase in gene transcripts than other exercise modalities, particularly in older adults,” the authors explained. Specifically, HIIT increased mitochondrial capacity by 49% in the “young” group and 69% in the “older” group.

The authors added, “HIIT reversed many age-related differences in the proteome, particularly of mitochondrial proteins in concert with increased mitochondrial protein synthesis.”

For best benefit, according to the study, a combination of strength training and HIIT is recommended. While HIIT proved best at improving cellular health, it was less effective at increasing strength and muscle mass than the strength training protocol.

“We encourage everyone to exercise regularly, but the take-home message for aging adults is that supervised high-intensity training is probably best, because, both metabolically and at the molecular level, it confers the most benefits,” concluded K. Sreekumaran Nair, MD, PhD, a Mayo Clinic endocrinologist and senior researcher on the study.

SOURCE