HAVE A STRONG BUTT

MAINTAIN A STRONG BUTT

·         A strong butt supports the upright position of the trunck and helps maintain the pelvis and lumbar spine, or lower back, in the neutral position.

·         Lack of strength in the gluteal muscles, commonly called buttocks, place great strain on the lower back thus increasing risk of spinal injury and lower back and postural problems.

·         If the gluteal muscles are not trained adequately, it affects our ability to perform simple everyday activities like entering a train or bus, or lifting heavy objects, or playing normal sports.

·         Weak buttocks also cause sciatica, as the sciatica nerve, which runs from the spine through the buttocks into the legs, gets compressed, causing a tingling and painful sensation in the legs.

EXERCISES FOR A STRONG BUTT

1. Bridge Pose

·         Lie down on your back with your knees bent.

·         Feet and knees should be hip-width apart.

·         Raise your hips up, squeeze your gluteal muscles until you have a straight line running through the knees and hips to the mid back.

·         Keep the shoulder blades on the floor.

·         Hold the position for some time and return to your starting position.

·         Repeat for 2 minutes till you feel a light contraction in your butt and lower back.

2. Squats

·         Adopt the squat position, keeping your feet strong and parallel to each other.

·         Squat down on one side pushing your butt out.

·         Come back straight up and repeat on the other side.

·         Do this for 2 minutes.

Any source