No, it's not because we feel good about jeans. Although there is no doubt that this could be a good initial incentive to start putting the batteries, the aesthetic factor is the least. The most powerful reason why we should worry about the state of our buttocks is our health . What will the ass have to do with the seasons? Much!
Blinded by the aesthetic obsession, we are able to see that form, volume and consistency are not a mere sexual claim but a symptom of our lifestyle . We are designed to move but we spend a minimum of eight hours a day sitting. Those flat buttocks and falls are nothing but the consequence of our sedentary lifestyle. "Due to the crushing to which we subject our buttocks for spending so much time sitting on them, the resistance and elasticity capacities are reduced through the loss of collagen and elastin, two essential proteins for our body that have the structural function of maintaining the flexibility in the tissues ", explained in ZEN Beatriz Crespo, doctor of the Faculty of Physical Activity and Sports Sciences of the University of Castilla-La Mancha and member of the International Institute of Physical Exercise and Health Sciences (IICEFS).
Instead of driving the movement of a healthy and powerful body, the buttocks become a sad fleshy cushion that is prevented from fulfilling its functions in the ankylosed skeleton in which it is embedded. What are these important missions that you should accomplish? Of course, that of being a pillow, no.
Divided into gluteus maximus, middle and minor, it is an essential muscle group that helps us maintain a correct body posture and participates in any movement we make in our daily lives. It helps us optimize our way of walking: it is the driver of each stride, the extender of the hip and the base of our balance.
"Although we are not aware of it, it increases our performance in any sport discipline we practice. If we run, for example, we will improve our momentum and our power . Hard buttocks also protect us from possible injuries," explains Carola Prato, personal trainer .
INJURIES
As Prato points out, beyond the typical 'office worker ailments' that may have their origin in a flat back (for example, low back pain), the physio consultation is full of stories of 'runners' with problems derived from this lack of muscle conditioning. "Almost 100% of patients who arrive with knee, hip or lumbar pathologies leave here with our recommendation to fully strengthen quadriceps and buttocks to recover," says Daniel Porro, manager and physiotherapist of Atrium 3 (Madrid) .
WHAT CAN WE DO?
The first and most urgent: move more. Release, as far as possible, our buttocks from the seat prison. At work, we should get up every one or two hours to go for walks, shorts, climb stairs or make a simple board.
Out of it, walk all we can and more. Also climb stairs. But to fully strengthen the muscles of the area there is no other than to activate it, performing specific exercises three days a week. "My advice? Isometric work or with elastic bands," says Porro.
What are the best exercises to breathe some life back into some buttocks? On the basis that the most advisable thing is to get under the command of a personal trainer who designs a customized plan, our list of experts is clear:
WITHOUT EQUIPMENT:
1. The rainbow. '' Starting from the quadruped posture, we stretch one leg to its side, lift it by pressing the implied gluteus to later cross it to the opposite side, drawing an imaginary rainbow with it. Perform three sets of 20 repetitions for each leg.
2- Squat with jump. To the usual effectiveness of the exercise par excellence to mold the butt is added all the explosiveness of the jump. To make the most of it, it is essential to control the technique. In this way we will also avoid subjecting unnecessary suffering to our knees at each bounce. Three sets of 10 repetitions each.
3- Sumo squat. The difference with the basic version is that it runs with the legs more apart, the knees and feet slightly rotated outward and the descent is much deeper, producing a more forceful effect. 20 rebounds, three series.
4- Bridge with one leg. Lying on our backs, with our feet shoulder width apart, we lift the pelvis - being careful not to hurt the lower back - to rest on one leg. From there we raise the hip a little more, intensifying the work in the buttock support. 20 repetitions, three series.
5. Skating jumps: We flex the left leg and rest on it - keeping the hips at the same height - and jump to rest on the right, emulating the movement of ice skaters. Complete three series, repeating 10 times on each side.
6: Static strides: We rest one leg on a stable bench or chair and flex the other one ahead. We go down and up, feeling all the strength in the buttock lift. Three sets, 12 repetitions.
WITH MATERIAL:
-Routines with elastic bands : squats with jumps, lateral strides and lateral leg elevation.
-Combos: Hip lift with weight on the pelvis and elastic band above the knees. Brutal!
Obviously, before performing these routines it is essential to perform a good warm-up and after them, stretch the worked area very well.
WARNING: Before starting a training program it is essential to consult a qualified professional who designs a customized plan, according to our state of form, age, objectives, etc. Also listen to the calls of our body and stop before any symptoms of discomfort, dizziness or pain. Health is not played!
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