Get ‘Booty’ Conscious: The 3 main Gluteus Maximus muscles you should be working!

3 booty muscles

What time is it? It’s booty time! Girls, if you are not focusing on your backside you’re missing out! And no, we are not referring to twerking!!! Working the three main muscles of your Gluteus Maximus in a ‘tri-angle training’ method by targeting the booty from three different angles, works out the entire booty, making your booty round, firm, lifted and just plain juicer!

According to Dartmouth Medical School Journal in their 2004 article titled,”The Basic Human Anatomy: A Regional Study of Human Structure,” our ‘booty’ is made up of the glutei maximus, medius, and minimus. Such muscles range from superficial to deep, all forming the bulk of the buttock. Try incorporating the following exercises into your workout routine to target these three main muscles, which determine the shape of your butt! Let’s go and get your best booty!

Jumping Jacks (1)

1. Jumping jacks and one-legged deadlifts for your Gluteus Medius

The Gluteus Medius is defined as the middle muscle in each buttock, which acts to rotate the thigh, allowing for you to pull your leg out to the side. Working your gluteus medius will lead to a higher butt. Perform three sets of jumping jacks or one-legged deadlifts at 3 sets of 10 reps each for this exercise.

Lunges

2. Lunges for your Gluteus Maximus

The gluteus maximus is a large muscle and mostly used for extending the thigh. Surprisingly, it is not utilized while standing and is used minimally in walking. The gluteus maximus is employed in more engaging exercises such as running and climbing. Targeting this muscle will lead to a larger butt. Try 3 sets of 10 reps each for this exercise.

squats

3. Squats for your Gluteus Minimus

The Gluteus Minimus is similar to the medius allowing you to extend from the hip through the thigh. The gluteus minimus is the smallest and deepest of all the gluteal muscles. To target this region incorporate squats into your exercise routine. Try 3 sets of 10 reps each for this exercise.

Ultimately, in order to achieve that perfect derriere you must target the booty from a tri-angle method working the gluteus minimus, maximus and medius. Along with these three main muscles and their targeting exercises, please be mindful to include a variety of exercises and activities in order to hit and develop each gluteal muscle for the perfect booty!

Tips: Make sure you do not overwork your muscles; you must leave days in between booty workouts in order to give your muscles time to heal, recuperate and respond to the workout.

Written By Chelsea Clishem: From San Diego, California to Rio de Janeiro, Brazil, this bicoastal girl loves all things travel, beauty, nutrition, fitness, fashion and entertainment. Chelsea graduated from the University of California, Santa Barbara where she began her journey to be an entertainment journalist. Chelsea drops the word ‘fabulous’ on the regular and believes it’s ‘okay’ to freak out with good music and fashion!

5 Exercises to Naturally Cinch Your Waistline!

Waist

Did You Know The Muscles of Your Midsection Work as a Natural Corset? Try These 5 Exercises to Naturally Cinch Your Waistline!

The inner muscle layer reaching from the front, side and back parts of the midsection need to be targeted in order to achieve a smaller waist. According to professor of exercise at Auburn University, Michele Olson, Ph.D., “Most women don’t know they need to work the entire perimeter of their midsection—especially the inner layer—to get a smaller waist.” This muscle that forms the inner layer of the waistline is called the transverse abdominis, which literally works as a built-in corset when targeted, naturally pulling and cinching in your waistline like a drawstring. Practice each exercise below to target and work the transverse abdominis, cinching your waistline naturally from the inside out. While doing each of these exercises always remember to focus on the core and pull your navel to the spine. For full video demonstrations of the exercises, please visit BlogilatesTv on YouTube.

Combination Plank 1 Combination Plank 2 Combination Plank 3

Combination Plank 4  Combination Plank 5

1. Combination Plank. First, get into ‘plank’ position. Place the arm on the side in which you’ll be working, slightly in front of the other arm, as demonstrated in the picture above. Butt pike all the way up and then, as you are coming back down into plank, twist dip the hip to the side. Make sure the hip barely touches the ground as you twist dip and that you revert back into plank before each rep. Do 10-20 times then switch sides and repeat.

Candle Stick Dip 1 Candle-Stick-Dip-2

2. Candle Stick Dip. Position yourself upright on your knees and put one leg out to the side as the other is kneeling. With your arms extended straight above your head and aligned with your ears, dip to the same side of the bent knee. As you are dipping to the side, move your arms in an upward reaching motion for a few seconds, then come up by pressing through the waistline. As you do this exercise, you should be feeling your obliques working on the same side as the bent knee. Switch to the other side. Suggestion: try 10-20 reps on each side per set.

Hip Touches1  Hip Touches 2

3. Hip Touches. Get into plank position using the elbows this time, with legs fully extended. Leading with each hip, dip to either side, slightly touching hip to floor on each rep.

 Advanced Plank 1 Advanced Plank 2 Advanced Plank3 

4. Advanced Plank. Get into ‘plank’ position, focusing on and holding in your core, slowly lift your right arm and left leg, holding for five seconds, then repeat on the other side, lifting your left arm and right leg. Make sure hips are square to the mat and to hold your navel into the spine.

Windmill 1 Windmill 2

Windmill 3 Windmill 4

5.    Windmill. Press your shoulder blades into the mat and extend your arms to each side. Keeping the knees bent together, lift your legs up and drop the knees side to side. Repeat as many times you would like, going side to side. You should feel the obliques working.

Incorporating these 5 exercises into your weekly routine will shrink and define your waistline to make your tummy bikini yummy! Get your mat and let’s go!

 

Written By Chelsea Clishem: From San Diego, California to Rio de Janeiro, Brazil, this bicoastal girl loves all things travel, beauty, nutrition, fitness, fashion and entertainment. Chelsea graduated from the University of California, Santa Barbara where she began her journey to be an entertainment journalist. Chelsea drops the word ‘fabulous’ on the regular and believes it’s ‘okay’ to freak out with good music and fashion!

Top 3 Reasons to Exercise!

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The contemporary, professional stylista is busy  with a sometimes stressful and energy consuming life! For some of us exercising can be found at the bottom of our “to-do-list,” but what if I told you that the key to a happier, stress-free, energized life could be found in a brisk walk around your neighborhood, a sprint on the track field, or a steady trot on the treadmill?

Check out of Top 3 reasons to exercise:

runner_hoodie

1. Energy: Everything we do, from running errands to studying for finals, playing with children or simply doing your job requires energy. Often times late night and early mornings leave us exhausted – overworked or partied-out!  While more sleep would get the job done and restore what was lost, exercising is a great option! Published in the Psychological Bulletin researchers preformed a study where they analyzed 70 studies on exercise and fatigue. “More than 90% of the studies showed the same thing: “Sedentary people who completed a regular exercise program reported improved fatigue compared to groups that did not exercise.”

Meditation_and_Related_0081

2. Reduces Stress: For the average woman life is busy, even complicated. There is never enough time in a day and there is always more to be done. Now that we know exercising can give us a little extra pep in our step, here are two ways how exercise can reduce stress courtesy of the Mayo Clinic:

  • Exercise can increase the production of endorphins, these are your brains “fell-good” neurotransmitters.
  • Exercise can lead to “meditation in motion.” The high level of concentration applied to your bodies movement during a game of basketball or laps around the pool lead to energy and optimism which can help you remain clear and calm in everything you do.

happiness-wallpaper

3. Happiness: Overall exercise has a positive affect on wellbeing – reducing anxiety and depression, improving mobility, promoting high self-esteem and more!

So why not exercise, right! You don’t want to mess up your hair? You don’t have time? Forget all of your excuses and think about your health and peace of mind. Exercising is the way to go #Lovelies!

Fun Fitness

kids_fitness

Let’s take a trip down memory lane. Remember when you were a child and you played outside ALL day. Back then you did not have to worry much about staying in shape because play was fun and kept you fit! Fast forward some years and many of us contemporary professional stylistas have a gym membership to maintain our health and figure. What if we infused some of our childhood play into our current exercise routine– what fun that would be!

Check out our top 5 childhood play that can now be fun fitness routines!

bicycle-riding

Bike Riding: We may have started out with training wheels but eventually we mastered the trick of riding on only two wheels– the joys of cruising around our neighborhood with our hair blowing in the wind. Recreate that by purchasing or renting an adult bike to take a ride around the neighborhood, on a local bike trail, or at the park. Not only can it be fun and fit, but it is also a great way to see neat sites! If you really want to kill two birds in one stone attach a basket to it and run small errands to your local pharmacy or bank.

Swimming

Swimming: This was by far my favorite! On a warm day, the pool is the perfect recreational fun– but don’t just sit poolside lovelies, get in the water! Swimming is one of the best means of exercises because it works so many of your muscles– not to mention it’s a lot of fun. I know some of us lovelies worry about our hair— when you’re approaching a hair appointment, that would be the perfect time to take a dip!

skates

Skating: The four wheel skates were fun but you were definitely cool if you could ride on rollerblades. Buy a pare of your own if you dare and roller blade around your neighborhood. If you aren’t that daring head to your local skating ring for an active outing– even better, ice skating!

jumprope

Jump Rope: Jumping rope was so much fun as a kid, especially double dutch! I can hear the sound of each rope hitting the floor as you rocked back and forth, deciding when you should jump in. If you have kids in your life play take sometime to jump with them! If you’re a big kid like me, when you and your girls are having a girls night in, grab the extension cords and head outside for some childood jump-rope. It will definitely be invigorating!

RUnning

Running: Nothing can replace a good run– but make it fun. Get out of the gym and head to a local track, field, or trail. If you have interested friends– or better yet, children, cousins, nieces, or nephews, take a run with them! Racing is always fun and motivating. If you have no one to race against you can compete against your self. Time yourself as you run a particular distance and work to beat that time!

 

An active lifestyle is one of the important ways of living well. Incorporate some of these fun activities into your daily routine or just use them to switch up your workout from time to time. Either way they can all be summed up as “Fun Fitness!”

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