The benefits of being a tight arse

Extract:

"MAXIMUM MAXIMUS

Your bum is made up of three muscles - the gluteus minimus, medius, and maximus. They're important for spinal alignment, lateral movement, up-down-back-forward movements, hip extension, back health, and more. Glutes are big, strong muscles, and healthy glutes create a balanced body.

OUT OF SIGHT, OUT OF MIND

We often neglect a healthy posterior chain because we're too focused on our abs, arms, chest, face, hair, and everything else we can see in the mirror. Only when on a shopping spree surrounded by many mirrors do we realise something is amiss back there."

HEALTHY ON THE INSIDE

Achieving a round bum with perfect squats and deadlifts without regard to food and wellbeing is like dropping a '74 Holden engine into a Ferrari chassis.

Rev your engine with fibre. Without it, you'll be constipated and sluggish. With it, you'll be having healthy times for gut and butt. Our diets are lacking in fibre because we're not eating enough fruit, vegetables, and whole grains - let's change that.

TRY TABATA

Tabata training is alternating 20 seconds of intense work (typically one exercise), with 10 seconds of rest, then repeating until the clock hits four minutes. Mix it up by trying step-ups alternating into sit-ups (20 seconds of step-ups, rest for 10, then 20 seconds of sit-ups, then rest for 10) for six minutes.

Have a breather, then try hip raises into push-ups, lunges into side planks, and squats into burpees. These Tabata sessions should kick your arse into shape for good.

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