Then, progress to basic body-weight exercises like hip bridges, lunges, and air squats. "Try this while standing, sitting, and lying down," he says. Sklar says simply squeezing your glutes in various positions for five-second intervals for 10 to 15 repetitions can be helpful to start. Luckily, you’re not doomed to suffer through life with a weak butt-you can do something about it. If it's difficult to maintain a strong contraction for five to 10 seconds, that could be a sign you have weak glutes. Lie on your back with your legs straight and simply try to contract your butt muscles. "While not always a telling sign, 'pancake butt' may be an indicator." "The glutes are powerful muscles and should be somewhat visible," he says. Doug Sklar, a certified personal trainer and founder of New York City fitness training studio PhilanthroFIT, says there are a few ways to tell if you're a victim of dormant butt syndrome.
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