COMPETITION GLUTES FOR THE EVERYDAY WOMAN

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If you went to every gym and training studio and asked every woman what they wanted to fix most, the answer 9 out of 10 times is legs and butt. It’s one of the most demanding parts of your body to sculpt and grow and everyone wants to know the secret. Well, here’s the secret, its PLAN, APPLY, PROGRESS. Sounds easy, right?  Here’s the deal with leg training, IT HURTS.  To see any change, you’ve got to work your glutes and legs at a level outside your comfort zone.   Now we all come in different shapes and sizes, but all our mechanics are the same with differences in functionability. With that said, all the “core exercises” can and should be done at some level for optimal lower body transformation. Let’s look at it like this. The gluteal muscles are a group of four muscles. Three of these muscles make up the buttocks: the gluteus maximus muscle, gluteus medius muscle and gluteus minimus muscle. The fourth and smallest of the muscles is the tensor fasciae latae muscle, which is located anterior and lateral to the rest.   How are we going to work all four groups of muscles effectively and efficiently? Squats, leg press, lunges, deadlifts. In varied foot positions, angles and stances.  It’s safe to say all four of these exercises hit the four muscle groups of the glutes. So planning out a leg program should rotate around these four core moves. Two of these exercises with 2-3 shaping movements could yield results in 6 weeks. The more experience and practice with each exercise, the more you will begin to have a better understanding of how slight changes to your stance or foot position hits different muscles in the legs and glutes.   We are not trying to reinvent the wheel.  A squat is a squat by any other name.  Here are some links to pages that demonstrate the movements properly.  Remember, squats, leg press, lunges, deadlifts!  

Squats:  http://www.youtube.com/watch?v=Dy28eq2PjcM  

Deadlifts:  http://www.youtube.com/watch?v=-4qRntuXBSc

  Lunges:  http://www.youtube.com/watch?v=Z2n58m2i4jg  

Leg Press:  http://www.youtube.com/watch?v=Aq5uxXrXq7c  

Implementing just these four exercises can and will change your lower body for the better. More muscle, shape, roundness and muscle definition are all results of these four exercises. Twice a week changing the core movements with sculpting movements will give solid results. With about 4 days rest between leg training days. Cardio 20-30 min 3 times a week and a solid plan for the rest of your body, will give you the best chances of success. Fitness isnt rocket science, but it is a science. With a little knowledge, a lot of discipline and some lifestyle balance you do can have the lower body you want and deserve. In our next leg/glute segment we will talk in depth the movements, exercises and intensity it takes to grow and separate the muscles of the quadriceps, hamstrings and glutes at a competition level.

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