Beyond the powerful aesthetic hook, having a hard ass is a key factor from an anatomical point of view. At ZEN we have already told about it on several occasions. Our sedentary lifestyle has turned our buttocks into pads rather than empowering them to effectively perform the two missions they were 'designed for': motors of movement and guarantors of postural hygiene.
Divided into gluteus maximus, middle and minor, it is a powerful muscle group that is essential in our daily activities (walking, climbing stairs or bending over), this powerful muscle group is also decisive in sports practice: it not only improves performance but also helps to avoid injuries.
In collaboration with the 'core', they help us maintain the correct posture .
What happens if we have them without tone? Easy. Not being able to do 'their job', it falls on other areas of the body that are not prepared to take it on. What does this translate to? Basically, in pain .... Knee pain (if we are runners) or hip pain and overloads in the lower back, to name a few examples.
What can we do to avoid all this? First, give them a break and relieve them of the pressure of spending the day trapped against a chair. This gesture "apparently" harmless, in reality, it is not so much since, this daily pressure reduces its capacities of resistance and elasticity through the loss of collagen and elastin , two essential proteins for our body that have the structural function of maintain flexibility in the tissues.
Getting up from our seat every so often, walking and doing specific strength exercises will make our glutes regain their prominence from the point of view of health. Also from the aesthetic point of view although, in this sense, it is better to be realistic: the shape of our ass can be improved to a certain extent because the genetic factor plays a decisive role.
To try to 'play' with that room for improvement, Camila Monguzzi, founder of @fitclubcollective and coach at Boutique Gym (Madrid), offers us two exercise tables (here is the first installment) of her class 'Best Butt Ever', which we can do this summer anywhere. The objective, to complete three series of between 15 and 20 repetitions three days a week.
Light, cheap and easy to use, the elastic bands are, as Carola Prato shows us in this video, one of the best allies to tone the area.
A material also used by Diego Calvo, coach of the 'celebrities' in Los Angeles, to raise to the next level the already effective hip lift (an exercise that should be done in the gym).
WARNING: before starting a training program, it is essential to consult a professional who advises us about it. Also listen to the calls of our body and stop before any symptoms of discomfort, dizziness or pain during the performance of any physical activity.
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