You jog, attend aerobic classes
and do butt squeezes during ‘Desperate Housewives’ and yet your ass looks
distinctly “upset” as oppose to “perky”.
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| Women of the world can be united in the common dream of possessing a round firm butt as well as Brad Pitt on delivery. |
Their reasoning is mostly
aesthetic but it should be noted that training to create fully functioning
gluteals improves performance as well as potentially improving injury
prevention. Let us focus on the aesthetics for now.
Below are 3 tips to a Kick-ass
derriere
Get connected
You cannot 'firm-up' what you do
not contract. Due to sitting down for long periods of time we have lost a strong
neural connection to our “money-makers”.
If you want
an ass that does not quit you first have to get it to work.
Simply start contracting your butt
whenever you can – at the office, walking up steps, hanging out with friends,
during meetings, watching episodes of Breaking Bad and most importantly of all,
during exercise.
Take the A-Team Challenge: A is for ass
When you can contract your butt
cheeks at will, individually and to the theme tune of The A-Team, like most men
can contract their chest or bicep muscles, you are very close to the promise
land.
Exercise your
ass off...I mean ON!
Split squats, step-ups, hip
bridges and hip thrusts are fantastic for the glutes. This is not a technique
based article and plus I am a little fatigued from all the butt clenches I’ve
been doing whilst writing this article so no in depth explanation, but here are
a few videos to get you started.
Stretch,
contract and repeat
When the glutes are in a stretched
position, for instance at the lowest position during a squat, split squat, step
up and deadlift it is prime time to contract the glutes.
The more you
stretch a muscle the more you can contract it.
This is why it is so important to perform
good technique with full range of motion.
Ass of an
athlete, but which one?
Sprinting is intense, productive
and creates an ass you can be proud of. Frequent jogging for long periods of
time is ludicrously pointless and time consuming. If you jog on a treadmill the
situation is made even worse. The butts of amateur joggers are in general heart
shaped.
To add the proverbial cherry on
the cake, endurance training lowers T3 acutely and chronically possibly leading
to less energy and increased fat storage.
Walk, run, sprint or push a sled
but leave jogging for somebody else.
A rule of thumb when running is: if
you can go longer than 20min than it is not intense enough.
Summary:
1. Get connected to your butt. Learn to
contract the muscles that you want to work.
2. Contract glutes in a stretched position
during exercise and use full range of motion.
3. Don’t waste time with long distance jogging. Use
shorter intervals of training with runs, sprints and sled work
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