Find out how to get a sexy bum and let your bubble butt be the envy of all your friends.
Over the last decade, thanks to the likes of Kim Kardashian, a sexy bum or a “bubble butt” is pretty high on everyone’s wish list when they look in the mirror. Some statistics even suggest that well-developed glutes and a sexy bum is even more desirable than a flat stomach.
If you’re struggling with what’s known as a “flat bum” and want to create a curvier, peachier looking bottom – I’ve got some great butt lifting exercises for you to add into your exercise routine.
Why A Sexy Bum Is Good For Your Health
But before we get to that, I want to take a little time to explain why ignoring a flat bum is a BIG mistake and why taking care of your derriere is important – not only because a sexy bum looks great – but for your health too.
You see, your glutes (the muscles in your butt) are the biggest muscle group in your body and the muscles we use the most.
Thanks to our current lifestyle we spend lots of time spent sitting at a desk, driving or sat on the sofa watching Netflix. If you’re not careful, your glutes can atrophy (start to lose muscle mass) and become weak.
This not only leads to “flat bum” that has no shape, but it can have some serious physical implications too.
If your glutes are weak or inactive, the back muscles have to compensate. They have to start doing jobs they’re not supposed to do and, over time, this additional strain will start to take its toll.
Back pain, stiffness and even disc degeneration can all be a result of weak glutes! If you have any of these problems or you find your legs and hips are stiff after sitting down for a while then you need to keep reading!
How Can You Tell If Your Glutes Are Weak?
You may have heard of “dead butt syndrome” and wondered what the heck it is. Long storey short, it means you glutes have forgotten how to work properly which leads to your glutes becoming weak.
There are the obvious visible signs that your glutes are weak such as, your bum might look flat and saggy. It probably lacks muscle tone when you clench your butt cheeks together.
You glutes might be weak if you experience pain in your hamstrings (the muscles down the back of your legs), and lower backache. Having poor posture (slouching, arched back etc) are all signs of weak glutes too.
One way to test for “dead butt syndrome” is to lay on the ground, flat on your back. Place your hands under your butt cheeks and try to squeeze one at a time. You should be able to feel your glutes engage and contract with your hand.
Why Is “Dead Butt Syndrome” So Common?
As I said, the modern lifestyle is not very “glute-friendly”. Spending hours sitting down – either at your desk at work, in the car or even in your cosiest armchair – can result in weakened glutes.
“Dead butt syndrome” is caused by something called reciprocal inhibition.
Reciprocal inhibition is a process that occurs when tightness in one muscle (in this case your hip flexors) creates length in the muscle on the opposite side of the joint (your glutes).
When this tightness happens for a long period of time, the relaxed muscles kind of “forget” how to contract properly.
So in this case, the longer you spend sitting, the tighter your hip flexors become, the less active your glutes are and the more likely you are to experience back problems – and the dreaded “flat bum” too!
But it’s not only your lifestyle habits that have an impact on your flat bum. Your age can also get in the way of your reaching your goals of a sexy bum or a bubble butt.
After the age of 35, we start losing muscle mass every year. In fact, studies tell us that after the age of 35 years we lose around 5% muscle mass every decade. And for some reason, our glutes are especially prone to this.
So if you’ve always had a toned and sexy bum and now you seem to keep it looking peachy, that’s why!
I know what you’re thinking…
I don’t need to worry about this. It won’t happen to me – I work out!
But it’s not that simple…
Why Working Out Isn’t Enough To Get a Sexy Bum
Even those of us who exercise regularly can still find ourselves experiencing this atrophy and glute weakness. In fact, runners are especially prone to inactive glutes!
You see, the glutes are notorious for shirking the workload. Unless you know how to deliberately activate them during your workout then they’ll stay inactive and allow the rest of your body to do the work.
Because of this, you have to choose your glute exercises carefully and deliberately to activate the glute muscles when you’re working out. This makes sure they are getting the exercise they need and not passing the buck to the surrounding muscles.
How To Build A Bubble Butt
Exercise is the answer. But it’s got to be the right type. These glute exercises are designed to activate and strengthen even the laziest of glute muscles.
Word of warning: Be sure to pay attention to your glutes while doing these exercises and make sure you are consciously “squeezing” your butt muscles. You should feel your glute muscles engage but you shouldn’t experience any pain in your lower back or hips.
Single-Leg Glute Bridge
This simple exercise targets all three of your glute muscles (gluteus maximus, gluteus medius and gluteus minimus) making it a great place to start if you want to get rid of your flat bum.
Side Lying Clam
This exercise is especially effective at targeting your gluteus medius. It can be done with a resistance band if you have one or without. This is an easy exercise to do at home.
Whilst this might make you think of Jane Fonda, donkey kicks are brilliant for toning a bubble butt. It helps to strengthen your glutes, core and lower back; giving more shape to your flat bum.
Need A Little Help?
If you’re serious about getting a sexy bum and protecting your back then it might be time to consider getting some expert help.
A personal trainer can help you to create an exercise routine that will target your weakest muscle groups, strengthen your glutes and build better muscles. Helping you can say goodbye to your flat bum and hello to a stronger, healthier body.
If you’re still carrying some extra weight on your derriere too then we’ve got a range of treatments here at the Body Clinic that can help.
Our BBL treatment is a non-surgical butt lift! Using the latest technology – such as cryolipolysis, radiofrequency and shockwave can help to lift, firm and tone your bottom, giving you a sexy bum, perkier-looking butt and helping get rid of your flat bum in an easy, non-surgical way.
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