How to Get Great Glutes by Jake

Do you have buns of steel? Those of us who have it show it off, those who don't hide behind long sweaters and baggy clothes. Although a lot of people value the appearance of a well-developed backside, the fact of the matter is the glutes are an important area of the body to develop.

Although everyone would like great looking glutes, it is essential to our activities of daily living to have strong glutes. One example is just standing up from a chair or climbing into your car. Your buttisimo is active in pushing a lawnmower, climbing stairs or bending down to pick something up. A little more obvious use of these muscles is the participation in sports activities. Strong glutes give you a head start in any sport, like cycling, or in line skating, and especially in jumping sports such as volleyball, basketball and tennis.

The buttisimo consist of three muscles, the gluteus maximus, medius and minimus. The medius and minimus are the muscles on the sides of the hip that are responsible for the internal rotation of the thigh. The maximus is the largest of the three muscles and responsible for hip extension, outward rotation, leg adduction and leg abduction.

To get great glutes add aerobic activity at least three times a week to the following sculpting exercises that target the large muscles that make up your rear view.

Before you start, remember to warm up your lower body muscles first with 5 - 10 minutes of walking, cycling or stepping. And remember, since we have created such an intense workout designed specifically for the backside, be sure to add some flexibility exercises to promote muscular relaxation when you are finished.

Exercise: Squats

1. Stand in front of a chair.
2. Grab a dumbbell in each hand.
3. Raise crossed arms to chest height holding the weights on the top of the opposite arm.
4. Stand with your back straight and your feet hip distance apart.
5. Keep your body weight on your heels and sit back as if sitting in a chair, but stop short of the seat. Do not let your knees past your toes.
6. Slowly rise to starting position.
7. Perform 2-3 sets of 12-15 repetitions.

Exercise: Side Leg Raise

1. Tie an exercise rubber band or tubing around your thighs above the knee.
2. Stand behind a chair and place hands on the back of the chair for support.
3. Place the majority of your weight on one leg and slightly bend your knee.
4. Squeeze your butt and lift the opposite leg out to the side, keeping it slightly bent.
5. Return to starting position.
6. Perform 2-3 sets of 12-15 repetitions.
7. Repeat the exercise with other leg.

Exercise: Rear Leg Lift

1. Tie an exercise rubber band or tubing around your thighs above the knee.
2. Stand behind a chair and place hands on the back of the chair for support.
3. Lean slightly forward from the waist.
4. Bend one leg behind you at a 90 degree angle with your foot flexed.
5. Contract your glutes and push your heel straight back using small kicking motions.
6. Perform 2-3 sets of 12-15 repetitions.
7. Repeat exercise using other leg.

Exercise: Knee Dips

1. Hold back of the chair for support, or hold a dumbbell in each hand with your arms down to your side.
2. Stand in a forward lunge position with one leg forward and the other leg behind you.
3. Squeeze your buttisimo, lower your hips, and bend your back knee to a 90-degree angle. Make sure your front knee does not pass over your toes.
4. Return to starting position.
5. Perform 2-3 sets of 12-15 repetitions.
6. Repeat exercise using the other leg.

Exercise: Buttisimo Tuck

1. Tie an exercise rubber band or tubing around your thighs above the knee.
2. Lie on your back with knees bent and feet flat on the floor.
3. Position your legs a little more than hip distance apart with knees and feet slightly turned out. Raise your toes and center your body weight on your heels.
4. Contract your abs and lift your buttisimo off the floor.
5. Pulse slowly up and down squeezing your butt muscles.
6. Perform 2-3 sets of 12-15 repetitions.

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