Abu Dhabi, UAEWednesday 18 September 2019

7 tips for a better behind

Adding extra weight to exercises, such as squats, can help get those glutes working. Courtesy Embody Fitness
Adding extra weight to exercises, such as squats, can help get those glutes working. Courtesy Embody Fitness

Most gym-goers have areas of their body that they want to give special attention to, whether that’s building bulging biceps, creating washboard abs or sculpting rock-hard buttocks.

Embody Fitness fitness director, Rob Richards, who has been a strength and conditioning coach for more than 25 years, has these seven tips for those wanting to achieve a better bottom.

Activate: Before any workout try to get the muscles activated and awake so they will respond better to the workout. Isometric or static contractions work great for this – think of a hip bridge where you hold at the top of the movement for 10 seconds. Three sets of these should wake up the muscle and get them ready for the workout.

Go for the feel: Train with exercises that target the gluteus (buttocks muscles) and not other leg muscles. If you can’t feel the glutes working during the exercise then try to modify the exercise or use a different exercise. You must be able to feel the muscle working during the exercise.

Go low: Always aim for full range of motion techniques, for example, with squats go as low as you can with good form and technique. The lower the hips are in relation to the knee the more the gluteus will be working.

Try single-leg work: Step-ups, lunges and split squats all allow you to focus on just one leg and glutei at a time, which can add more stress and ultimately more gains and more definition.

Don’t forget to add some resistance: You don’t have to go super heavy with weights, but sometimes bodyweight is not enough so adding weight with dumbbells or barbell can help get those glutes working.

Frequency: If you want faster results try to train the gluteus two or three times per week for a month, to see speedy results.

Have a plan: Make sure you write your workout down before you go into the gym, with the full programme in place. Try to follow it for at least four workouts and try to improve each time with more reps, sets or weight.

Embody Fitness recently opened in the Lamborghini building on Sheikh Zayed Road, Dubai. Visit www.embodyfitness.ae for more information.

Updated: May 7, 2017 04:00 AM

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