Strengthen Your Glutes and Hip Flexor
Getting an attractive, sculpted physique is one of the most desirable benefits of regular exercise. If having strengthened glutes and hip flexor is one of your fitness goals, there are hundreds of exercises to help you out. Varying these exercises while maintaining a frequent workout schedule can leave you feeling and looking great.
During glutes and hip flexor strengthening it’s important to start very slowly, and gradually build up both resistance and volume in order to make sure you do not have a re-occurrence of your injury. The first day back to strengthening your muscles, you only want to do one or two sets of one or two exercises.
The two major muscles you will work when strengthening your “glutes” are the Gluteus Medius and Gluteus Maximus. There are three main kinds of exercises used to effectively define these muscles. These include body resistance, cardio, and weightlifting.
Strengthening your glutes and hip flexor with these exercise listed below:
Body resistance exercises
Using the weight of your own body to strengthen muscles is most often associated with yoga and almost all cardio exercises require strong legs and glutes. Biking and running on steep hills are particularly beneficial. Cardio machines can increase the intensity of the glute workout. Elliptical machines, treadmills, and stationary bikes all have options of increasing steepness to make the activity more challenging.
Many people prefer using machines to strengthen their muscles. They make it easier to perform exercises correctly and they provide support to ease stress on the back. Mixing and matching these exercises will keep a body strengthen and feeling great. If you are looking for additional toning exercises to add to your workout routine, you should consult with a personal trainer who can help you choose a workout program perfectly crafted to help you meet your goals.
Bicycle Sit-ups are just like normal sit-ups, except that you want to keep your hands behind your head, and alternate bending and bringing your knee up so that it looks like you are riding a bike. These are great for a re-introduction into strengthening, the major muscle group worked in these is the abdominals, but they also lightly use the hip flexors, and when I say that, I mean that it hits almost all of the muscles they are composed of.
This is such a great movement, most women steer clear of this movement and look for an easier exercise. But once you try it and see how quickly you see results, you will definitely add this to your routine. It firms up the back of your legs and the lower part of your gluteus Maximus nicely.
If you’re not using this, I highly suggest you begin. What you do is take a dumbbell in each hand and lunge forward with one foot while slowly bending down at your knees. You should feel your hamstrings tightening. This alone is quite a powerful exercise for strengthening glutes.
Using risers is another proven method for turning your bottom half into iron. You stand on the risers with a bar just in front of them. Without bending at the knees too much, bend at the waist and grab the bar and pull it up, try and focus on using the muscles in the back of your legs and bottom. This is where you can really firm everything up.
Last on the list of the exercises is leg curls
You’ve probably seen the machines that most people use for this exercise in your local gym or on television – a simple bench with a curling attachment at one end. You lie on your stomach and pull the weight of the attachment toward your buttocks using only your hamstring muscles. This is one of those exercises to strengthen your glutes that you can perform with counterweights on your ankles if you don’t have access to the leg curl machine.
Resistance band work
If you have or can get a resistance band, these are fantastic tools for hip flexor strengthening. There are two ways we can use a band for hip flexor strengthening; either way, start by attaching the band to your ankle, and the other side of a wall/door. You can either lift your leg straight out, or you can lift your knee to your chest. For added resistance, you can apply pressure with your hand. Both of these exercises isolate the glutes and hip flexor movement we are targeting which is why they are so effective. They should be mainstays of your strengthening routines.
The goal is to do strengthening 2-3 times a week, starting slow, and building up to a solid workout routine. Start by picking one or two exercises and doing 1-2 sets to the point where the muscle group feels fatigued, this amount will be different for everyone, and you should not be going to failure during rehab ever. Try to build up to a routine of three of the above exercises where you are able to do a controlled 20 repetitions for 3 sets, I suggest using a 30-second rest interval in-between sets. Information is power; you owe it to yourself and your body’s health to understand your injuries. If you are able to understand injuries, you can diagnose them faster, treat them better, and recovery to the highest possible levels.
Hopefully, you start to incorporate these into your fitness routines. You can take pills and proteins all day long and not see the improvement these exercises offer. With the above exercises, you will have the perfect routine to provide your legs, glutes and hip flexor with more power, as well as greater tone and a more pleasing shape. Use the lunges and squats for overall strengthening of the thighs and glutes, and focus on the leg curls to strengthen the hamstrings that connect. Performed together, these exercises will soon have you responding to question after question about how you got your “buns of steel.”