Raise your hand if you would love to have bunzz of steel. Raise your other hand if instead of your booty being high and tight, it's low and...flat. Not the look you were going for, right?? How many of have you have been working that booty out like crazy and STILL not really seeing results? Frustating, isn't it? I hear you. But cheer up, Charlie!! I have the key that may unlock the secret to your success and help you achieve that dreamy derriere.
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I have a question for you: Do you ever suffer from lower back pain? Do you sit for long periods of time? Do you ever get those awful charley horses whenever you're working your glutes and/or hips? (Ahhh, they're brutal, aren't they?!!) Do you have super tight hip flexors? Do you know what your hip flexors are? If you don't, you have some quick learning to do if you want that nice booty! Pay attention, because there will be a quiz at the end. Kidding.
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The hip flexors are a group of muscles that flex the hip. Within this group is the psoas, which attaches to the lower back, and the iliacus, which attaches to your hipbone. Sitting actually puts these muscles in a shortened position, resulting in some tiiight hips. So all those hours that you spend with your caboose parked in front of a computer really takes a toll in a number of ways. Here comes the connection: Since your psoas attaches to the lower back, if it's tight, then this creates an imbalance. Your hip flexors are much larger and stronger than your muscles in your lower back area, so when they play tug of war, your lower back muscles will lose the fight every time. (So THAT'S why my lower back hurts all the time!) Your glutes are strong enough to counteract the hip flexors. However, they're riding the bench while your hip flexors are hogging all the playing time. Even though your glute strength is actually needed, it's getting shut down because the tightness of your hip flexors prevents your glute muscles from activating. Incredible how connected everything is, right? Trust me, exercising your brain is just as important as exercising your body. Knowledge is power. Otherwise, you'd be targeting that behind all day long and not getting anywhere.
Now that we've identified the problem, let's talk about the solution. There are actually a few solutions: Massage (either self-administered or professionally-administered), foam rolling, exercises, or stretches. Foam rolling is magic for tight muscles, so I definitely recommend you get acquainted with a foam roller ASAP.
As for exercises, here are a few:
1. Overhead Lunges
-THE exercise to open up those hip flexors of yours!! It's essentially a
regular lunge, but you hold something in your hands while you perform
them, such as a plate or medicine ball. Keep those arms straight and
outstretched directly above your head as you do your lunges. This stretches
out your fascia, which then loosens your hip flexors.
2. Reverse Lunges
-Instead of stepping forward, you just step back! This works because
stepping back recruits your bum bum, which inhibits your hip flexors, which
relaxes your hip flexors and stretches them. Mission
accomplished!
3. Overhead Squats
-These are done while holding a bar overhead. This opens up your hip area
and encourages hip flexor range of motion. By holding the bar aloft,
you're forced to remain upright, which lengthens your hip flexors. The
bonus is that it's a stellar workout for your leggies!!!
Stretching is, of course, a key component. Click HERE for some yoga poses that will open up those hips. Crescent pose (which for some reason isn't included in this link) is one of my faves for loosening my hips up. To perform it, refer to the picture below:
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It's a reallly good idea to perform these exercises and/or stretches right before you do the booty workout of your choice. If you're currently in the market for one, I highly recommend Brazil Butt Lift. This workout is no joke. Ouch. It's a Beachbody workout, so if you're interested in ordering (or not, either way is cool by me!) visit http://www.beachbodycoach.com/whit13 Whatever you choose to do, best of luck!!!!
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