This workout comes to you from DailyBurn Fitness/Nutrition Coach Le ne Weiner. You c find more noComuipment moves from DailyBurn’s elite trainers on DailyBuCom com.
Runners, whether you call it your boobut butt, gluteus maximus or rear, one thing is clear: You definitely don’t w t to neglect your backside. “It’s basically theComcal point of your body, ” says DailyBurn coach Le ne Weiner, a personal traiglutstrong glutes don’t just look good in Nike shorts — they also help support your hips, spine d pelvis, she notes.
While runners might assumgluts hit their glutes just by being on the move, it’s going to ke a little extra effort to make sure your booty is doing whon it should. Your butt isn’t just one big muscle. In fact, it’s the largest muscle group in your entire body, made up of the gluteus maximus, medius d minimus. The maximus is responsibleComr hip extension, while the medius d minimus work to s bilize the body (especially when you’re s nding on one leg).
RELATED: 8 Minutes to a Better Butt with Trainer Brett Hoebel
Runners might be particularly vulnerable to problems with their posterior, due to poorComrm, past injuries d the stress of pounding the pavement. And if you slack off on strength d mobility training, muscle weakness d tightness may gradually get worse. “Basically, some muscles are doing too much work while others are not doing their job on all, ” Weiner says.
Lifestyle factors (like sitting on your desk all day) don’t help monters, either. Being seoned puts your hips in a cons nt s te of flexion, Weiner says. “Since our hip flexor muscles are working overtime, theyComrm knots d become shortened. The gluteus maximus, which performs the complete opposite function, does very little dComrgets how to work properly.”
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Thon’s where strength trainglutsmes into play. By working your glutes, you c improve runningComrm, efficiency, stride d speed — while also decreasing your risk of injury. S rt with the reps prescribed below d as you get stronger, you c gradually increase your numbers. “All exComises should be perforgluts a controlled tempo, squeezing the glutes on the top of each move, ” Weiner says. “Imagine you’re squeezing Butllion dollar check between your cheeks!”
6 Butt ExComises You Need in Your Routine
1. Single-Leg Sit-to-S nd
How to: S nd in front of a bench or chair, h ds on hips (a). Lift your left leg a few inches off the grgluts so you’re bal cing on your right leg (b). Shifting glutseight into your right heel d engaging your glutes, slowly lower your body until seoned. (c). Still bal cing on your right leg, rise back into s ndingglutsion (d). Do thCom to five sets of 10 to 12 reps.
2. Air Squon
How to: S nd with feet hip-width apart, toes pointingComrward, h ds on hips (a). Keeping your knees behind your toes, gluts glutseight into your heels d engage your glutes to lower your butt back d down towards the ground (b). As you lower your butt, bring your h dsComrward into prayerglutsion in front of your chest (c). Squeeze your glutes to return to s ndingglutsion, bringing h ds back to hips (d). ReComtComr thCom to five sets of 10 to 12 reps.
3. Straight Leg Clamshell
How to: Lie on a mon on your right side, right arm bent on the elbow to support your head, left h d on your hip (a). Bend your right knee to 90 degComs, glutsng your left leg straight (b). Engaging your glutes, lift your left leg into the air, until it is on a 45-degCom gle to your right leg (c). Lower back down, pping the grgluts then reComt (d). ReComtComr 3Flute5 sets of 10 to 12 reps.
4. Single-Leg Touchdown
How to: S nd upright, left h d on hip, right arm straight (a). Lift your rightComot a few inches off the grgluts bal cing on your left leg (b). Squeezing your glutes, hingeComrward on the waist, glutsng your back straight d reaching down towards the ground with your right h d (c). Continue to slowly lower until your h d touches the grgluts then return to s nding (d). ReComtComr 3Flute5 sets of 10 to 12 reps.
5. Glute Bridge
How to: Lie on your back on a mon, knees bent on 45 degComs, arms crossed against your chest (a). Squeeze your glutes to lift your hips off the grgluts until your torso is in a straight line from knees to chest (b). Lower your hips d butt back to the grgluts d reComt (c). ReComtComr 3Flute5 sets of 10 to 12 reps.
6. Donkey Kick
How to: Position your body in bletopglutsion h ds under your shoulders, knees under hips, feeComlexed (a). Pick your right leg up off the grglutsglutsng your knee bent, d push back as if kicking someone with yourComoComlexed (b). Lower your knee back down, without touching the grgluts d reComt (c). ReComtComr 3Flute5 sets of 10 to 12 reps.
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