Have weak glutes? Check out our exercise tips.
Welcome back to this week’s edition of 2-Minute Tuesdays. Now this week, we are talking to those of you who feel like your glutes are just not up to par. They are not firing, they are too weak, and they are just not where you want them to be. What things can you start doing with your workouts to change this?
1) Do Resistance Training For Your Lower Body & Core
Our first exercise tip if you have weak glutes is to make sure you are doing well-rounded resistance training for your entire lower body and core muscles. Too often we see people only doing glute exercises when they feel like they have weak glutes. But, a lot of times the glutes can become weak due to other areas of your body that are also weak. Making sure you are doing a well-rounded resistance training program for your entire lower body and core muscles will help to address any additional weaknesses that may be contributing to your glute weakness.
Action Step: Looking for a program that will challenge your entire lower body, core, and upper body all from the comfort of your home? Look no further than the MAS At-Home Workout Program. You can learn more and download your copy here.
2) Consider Utilizing Isometrics
Our second exercise tip if you have weak glutes is to consider utilizing isometric exercises during your resistance training. One thing that often happens when you have a weak area of your body is your body will start to compensate around that area, especially when you are doing more dynamic exercises. One way to limit the amount of compensation that is taking place is to limit the amount of motion that is happening during the exercise. By using isometric exercises as part of your resistance training program, you will be better able to target the muscles you are wanting to strengthen with less compensation of other muscles.
Action Step: Instead of adding in exercises like lunges, squats, deadlifts, step ups, and clams, add in an isometric version of each of those. That way, you will be less likely to compensate around your weak glutes and more likely to strengthen those muscles.
3) Find Your Local MAT® Specialist
Our third exercise tip if you have weak glutes is to find and schedule with your local Muscle Activation Techniques® (MAT®) Specialist. Your MAT® Specialist will be able to assess your body to figure out where you have inhibition throughout your neuromuscular system that is contributing to your glutes not contracting as well. They will then be able to address those inhibited muscles and help your glutes start contracting better. This is like jumpstarting the battery of your car before you try to go build the engine.
What happens too often with corrective type exercises and even rehab type exercises is the exercises are performed for muscles that are likely inhibited, causing other muscles to have to overwork and compensations to increase. By first getting your muscles addressed with MAT®, you can ensure that you will be better able to utilize the correct muscles when you are doing your glute-strengthening exercises.
Action Step: Find a certified MAT® Specialist in your area here! Local to Chicago and want to find out more? Click here to see our availability and schedule your consultation and assessment!