Things have changed in recent years thanks to a new generation of curvy super influencers in the form of J.Lo, Beyonce and of course. [rolls eyes], Kim Kardashian – all packing a lot of trash in their trunks. Almost overnight, booty workouts aimed at increasing your butt size became one thing: the new definition of the most desirable female body shape was born.
So much so that the number of Brazilian butt facelifts performed worldwide has increased by 77.6% since 2015, making BBL the fastest growing cosmetic surgery in the world, although it is also one of the most expensive and dangerous procedures.
But for those who don’t really want to risk their lives on the surgeon’s table or shell out up to $ 10,000 / £ 8,000 in their quest for beach ball butt, there is a safer and cheaper solution that can also have a positive impact on your quality of life. And that makes a lot of great old-fashioned glute exercises.
Recruit your glutes
According to Katy anderson, Head of training at the immersive flow and low impact training studio FLY LDN, there are many benefits to toning your butt, besides having a shapely bottom that always looks great in jeans.
“It’s very evident in media today that a round, strong, well-shaped butt is all the craze,” she says. “However, our glutes have become very lazy and tired over the past year and a half thanks to the fact that many of us spend more time sitting, which can lead to problems in other parts of the body further away. Especially for those who are still at the WFH, setting aside time to train your glutes and activate your legs is the best thing you can do.
Why do you ask? Well, as the largest muscle group in the body (including the gluteus maximus, gluteus medius, and gluteus minimus) Anderson says that a strong set of glutes can help protect against back, hip and knee pain. ; increase your balance and stability across the entire leg to stimulate multidirectional movement; allows you to perform compound movements like squats and lunges so that you can effectively work multiple muscles at the same time; and improve your posture, functional movements and athletic performance.
And if you are female, it turns out that you are at even more risk of having lazy glutes because women tend to be stronger in their anterior chain (as opposed to the posterior chain) and therefore much more dominant. quad versus men. Sit a lot in the mix, and it all adds up to weak glutes, tight hip flexors, and poor posture, which can be a major cause of lower back pain.
It’s your booty call
It is for this reason – and the huge demand for butt enhancement workouts – that FLY LDN created Bootycamp: a series of glute-focused workouts on their virtual fitness platform. FLY LDN online which promises an unbeatable booty burn on the mat using only resistance bands and light weights. Unsurprisingly, the demand for virtual classes has been so high that several 45-minute Super Sweaty Bootycamp classes have now been added to the schedule at FLY LDN studio in Aldgate, London.
But if you can’t make it to London, fear not! FLY LDN has created a special Bootycamp Express workout for T3 that promises unbeatable booty burn to help you get the delicious butt of your dreams.
To perform the workout below, as demonstrated by Chiara Becuti, Pilates and Barre Manager at FLY LDN, the only equipment you will need is a carpet, a thigh band or resistance band, and possibly light weights, such as a dumbbell Where weight plate to add additional resistance and increase the intensity.
Be sure to warm up with mobility and stretching exercises before starting the workout, and then repeat to cool off, focusing especially on your glutes and legs.
If you want an intense glute workout, Anderson recommends that you perform the four exercises listed in order, then repeat the cycle two to four times to exhaust all the muscles in your butt.
And if you want to activate your glutes before a run, cardio or weight training session, Anderson suggests taking a tour of the movements below before training to get your glutes working on all cylinders and maximize the benefits of your workout. for the glutes.
Lie on your back with your knees bent, feet hip-width apart and flat on the floor. For added resistance, place a thigh band several inches above your knees (a). Slowly pull the tailbone off the floor to inflame the backs of your legs and glutes, then lift your pelvis to the sky while keeping your hips open and ribs heavy – your knees, hips, and shoulders should form a straight line. .
Firmly squeeze your glutes at the top of the movement and keep your abs tight to avoid stretching your back too much (b), then slowly lower back down to the mat. Easy to find? Hold a light weight on your pelvis. You should feel the burn in your glutes and hamstrings if you’re doing it right.
Lift the heels
At the top of your gluteal bridge as described above (a), lift your heels off the floor, putting pressure on the soles of your feet (b). Lower your heels to the floor, then repeat. Can’t you feel the burn? One trick is to bring your feet a little closer to your glutes.
At the top of your gluteal bridge, lift your heels off the floor again (a), then lower your hips an inch or two to the floor (b). Slowly lift the hips and squeeze the glutes at the top of the movement (a). Repeat.
One leg bridge
20 reps per leg
This variation of the gluteal bridge removes one of your anchor legs to double the difficulty. Lie on your back with your knees bent, feet hip-width apart and flat on the floor. Then lift one leg skyward until it is stretched out or bent into a table leg (pictured).
As you exhale, slowly lift your tailbone off the floor and push the heel of your lower leg into the floor, lifting your hips skyward, keeping your ribs heavy and your hips level with the top (a). Slowly descend (b), then repeat on the same leg before moving to the other side.
The best advice: Once you have mastered the form and technique of these gluteal bridge exercises, try to progress to a dumbbell glute bridge at the gym or at home with a dumbbell.