Gluteus Maximus as it is commonly referred to as buttocks, bum and ass. It is the biggest muscle in our body and a muscle group that we spend most times sitting on. On the contrary, to squat and lift, to walk up a flight of stairs and to move our hips in certain dancing movements, our rear end plays quite an important role!
Its function is in hip extension, hip external rotation, hip transverse abduction and hip adduction.
Source: www.myfit.ca
Tone and define your gluteus maximus with the following exercise:
| 1. |
Kneel on the floor, supporting your body on your bent knees and elbows, hands flat on the floor. |
| 2. |
As you inhale, take your right leg and extend it outwards so that it is in line with your body. |
| 3. |
Keeping your leg straight and foot stable (pointing downwards), kick your foot upwards so that your leg moves past the line of your body and that your buttocks is. |
| 4. |
Exhale and return to the starting position. |
| 5. |
Repeat 15 x per set. Minimum 2 sets each leg. |
With this move you can focus on working one side of your body at a time or working them simultaneously. To work them simultaneously, when you bring your right leg back down to the starting position (knees on the floor), take the left leg up and perform the move.
This move may also be executed with a bent leg, however using the straight leg method intensifies the workout because it puts more pressure on the gluteus maximus muscle and works your hamstring muscles (back of your thigh) to some extent.
Source : A2Z of Health, Beauty and Fitness |
