Glute activation exercises are much like a warm-up.
Every girls dream is to have that perfect round strong butt to be proud of. But unfortunately for some that will only be a dream unless you do your homework. Sitting down all day in front of a desk or for what ever reason, will definitely not make the dreams come true. Sitting down makes the glutes inactive, which means your nerves stop to trigger your glutes to switch on whenever you stand up and move. Inactive glutes can be unhealthy for many reasons.
It can cause lower back pain, hip pain and even ankle pain.
You see everything in the body is connected, sagging bum (inactive glute) will limit your exercise too. You can become quad dominant which means the muscles on the front of your thighs become overworked and tight and your butt never gets perky! There are three major muscles in this area: your Gluteus Maximus (the main, large muscle that shapes your backside), your Gluteus Medius and your Gluteus Minimus (two smaller muscles that assist the gluteus maximus in moving your body).
That’s why it is so important to do glute activation before you start your workout. By doing this you are training the nervous system to recruit muscle fibres. This can take time and consistency and like we all know consistency is key. Below are some example I use for my clients before we start the workout
The activation exercise
What you need? – A mini resistance band.
Glute activation exercises are much like a warm-up, except that they’re focused specifically on waking up your glute muscles. Use the mind muscle focus technique too, by imagining your glute muscle and focusing on that will def help to fire your glutes up… but when will you know if your glutes are firing up??? The burnnnnn girl when you feel those glutes muscle burning you know you doing it right. These exercises provide optimal results by using a resistance band but if you don’t have one, don’t worry – they are still effective exercises to do just with your body weight!
- Banded body weight squats – 20 reps, 3 sets
- Banded hip thrust – 20 reps, 3 sets
- Banded gluten bridge – 20 reps, 3 sets
- Banded clam – 20 reps, 3 sets
You may find one exercise far more effective than the others if that is the case focus on that one!
So there you have it NO MORE excuses for sagging glutes and if you are a runner PLS PLS PLS activate your glutes and archilies first before you attempt your run. It will make the world’s difference and you will thank me later.