You’ve probably heard this a thousand times; a chain is only as strong as its weakest link. It is even more relevant when we talk about the human body. As a coach who trains more than 40 hours a week, I can tell you that although everyone has different weaknesses, there are some that are very common. Among them are the glutes (your butt) and the lower abs (especially in women). In order to achieve great results with my clients, I have become a pro at building the glutes and lower abs. So here are some facts that can help you build strong and beautiful glutes and lower abs.

The glutes and lower abs work together

If you’ve ever changed the tires on your car, you know that the easiest way to loosen the studs is to use a four-way lug wrench. You can then apply opposing forces at the same time by pushing one side and pulling the other. These opposing forces work together to create more force. This is called a force couple. The glutes and lower abs work in a pair of forces to tilt the pelvis backwards. – To make sure you understand what it means to tilt your pelvis backwards (posterior pelvic tilt), imagine that your pelvis (hip girdle) is a large container of water; You want to impoverish the water in the back. – A posterior pelvic tilt will help stabilize your lower back against the arms and legs that are trying to extend your back. Therefore, keeping your back in the correct posture will increase force production for your arms and legs and reduce the risk of injury.

The glutes and lower abs are essential for a strong core (back pain)

As I explained before, the torque of the glutes and lower abdominals is essential to stabilize the back. If these muscles are not working properly (which is the case for most people), it means that your back is constantly under pressure because it is not working from the correct posture. Therefore, strong lower abs and glutes will greatly reduce your risk of back injury or pain, and may even help relieve or eliminate back pain, if you already have it.

The glutes are the strongest muscles in your body.

Not many people know this, but your glutes are actually the strongest muscles in your body! If it is the strongest, it has to be very important. However, most people’s glutes either don’t fire at all or are simply very weak compared to the other muscles in the lower body, especially the quads. This is probably largely due to sitting in a chair for 8 hours a day. Strengthening your glutes will undoubtedly greatly increase your speed, power, and stability.

The glutes are usually inactive

This has already been mentioned, but again I must insist on this fact. If your glutes aren’t working properly, you will undoubtedly eventually experience some form of chronic pain and never perform at your peak performance level. Gluteal activation can be done by simply lying on your stomach with your knee bent at 90 degrees; Next, you need to push your heel toward the ceiling. Make sure you’re not using your lower back; you want to lift your thigh off the ground, but your hips should remain on the ground. You also need to be sure that your glutes are really engaging. Feel your buttocks and if you don’t feel them contracting very strongly, try touching or feeling them while raising your heel towards the ceiling.

Jogging does not develop good glutes

This is one of the most popular myths. The glutes are fast-twitch muscles, which means prolonged endurance activities like jogging won’t develop the glutes as needed. In fact, it could even create a greater imbalance between your quads and glutes. The glutes are essentially designed for running and jumping. Of course, it’s not safe for anyone to do this, such as beginners or people with chronic pain, but keep that in mind. If running or jumping isn’t an option for you (because it isn’t for a lot of people), you can focus on hypertrophy training, 8-12 reps at a moderate intensity. To work your glutes even more, focus on pushing through your heels, rather than your toes.

Big glute exercises

increase
sumo deadlift
squats
Floor Hip Extensions: Maintaining a posterior pelvic tilt at all times greatly increases glute activation.
Lateral Lateral Leg Raises – Do not move your hips during the movement

The lower abs are often inactive

Like the glutes, the lower abs are often inactive. This can also be due to long periods of sitting, but I’d say the two main reasons lower abs work are poor nutrition and/or scarring; this closes the muscles which quickly become very weak. To learn how to work your lower abs, check out How to Work Your Lower Abs. [http://devynecode.com/2008/10/21/how-to-work-lower-abs-to-improve-performance-in-your-sport/] to improve performance.

Lower abs lose their work due to hip flexors – leg raises don’t necessarily work lower abs

If your lower abs aren’t working properly, your hip flexors will override your brain’s message telling you to work. Therefore, doing leg lifts without good lower abs coordination will only work the hip flexors and upper abs (which should compensate for the lower abs, even though that is not their function). Therefore, it creates more imbalance each time and creates a lot of twist in the spine, greatly increasing the risk of back pain and injury.

Great Exercises for Lower Abs – You must absolutely master all of the coordination exercises before attempting these

Lower Abdominal Hip Raise
reverse crunch
Hanging Reverse Crunch
V-up

Putting a lot of emphasis on your glutes and lower abs will greatly improve your performance level by increasing your stability, your ability to produce force in your arms and legs, your speed, and your power, while dramatically reducing your risk of injury.

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