Okay people, it’s time to talk about bums again. Everyone can appreciate a good bum, right? Well, spring has sprung in Oz and I’m doing more PT sessions and bootcamps with people and more and more of them want better bums. And why not? It’s not too much to ask your trainer for a better bum, is it? I think not. But, herein lies the problem. There is a distinct possibility that your bum may not be working. Shocking, I know.
I’ve come to the conclusion that there are thousands of people out there with bums that are indeed not functioning as they should be. I know. Horrifying. But fear not you dimply-derrièred despots, and take heed.
Most of the people I’ve encountered with rent rumps usually also suffer from tight hamstrings. And funnily, most of these people are office workers who sit for most of the day. What’s happening is that their hip flexors (at the front of the hip) are too tight (from sitting for prolonged periods) and so the Glute Medius (towards middle of your bum muscles) is weak and doesn’t fire properly when it’s actually needed. So because the glutes aren’t working properly, the muscles that are responsible for helping them out (the hamstrings predominantly) get tight. See?
So here’s a great exercise for strengthening the glutes, as well as the lower back. You lie on one side and bend your knees right up towards your chest. You leave your heels together and lift up the top knee. Do 20 lifts up and down at a steady pace. When you can do that fairly easily, do 20 of those and then 20 of the same movement in the same position, but with both legs held up just off the floor. When you can do all of that, progress to the same second stage movement, but when you’ve lifted the top knee up, then kick your leg from the knee out straight and then bend it back down again to the lower knee and repeat for 20. (Don’t forget to do the other leg!)
Regularly stretching the quads and hip flexors is going to assist the whole process. Have fun! Here’s to well-rounded rears everywhere…