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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