you're one of the MANY men and women who
want larger, firmer, rounder glutes but
haven't had much luck in building your flat
butt, THIS is for you.
I know it's
popular to say "it's not your fault"
about almost anything these days...but in
this case, it actually COULD be your fault...and
you don't even know it!
You see, something
as simple as your everyday posture could
be responsible for the tough time you're
having building up those glutes of your
genetics aside for a moment - while it's
true that genetics CAN and DO play a big
part in how your body develops, blaming
a small, flat butt completely on genetics
then just giving up is just not an option
I'm going to let you get away with... :)
First, a little
functional anatomy - we need to know and understand
HOW the glutes work. Relax - nothing too technical
here - just a little info so you'll be able to
take these concepts and put them to work for you
WHERE the glutes are, so I won't get into that.
If you don't...well...
The glutes are among
the biggest muscles in the body because their
main function is movement (technically, it's to
extend the hip backwards) and movement is VERY
important. This backwards extension of the hip
is what moves you forward with every step you
take. It's what moves your body up when you take
a step up on a stair. It's ALSO what helps keep
your body upright and stabilized while standing.
So how can your posture and how you STAND
possibly impact this big muscle and how it works
Well, I'll tell
First, you'll need
to do an easy visual test on yourself in the mirror.
This is going to help determine if your posture
is causing your glutes to shrink up and not respond
well to training.
Go to a long mirror
and stand beside it so that your side is towards
it (you're not facing it right now). Don't look
in the mirror yet. Now stand like you're waiting
for a bus or you're in line at the movies - "normally."
Make sure you're standing on both feet with your
weight evenly distributed (not on one foot or
the other). Relax and don't try and do anything
differently than you do in everyday life (if you
try and fix yourself now, you'll mess up the test).
NOW keeping that
exact same body position, turn JUST YOUR HEAD
and look in the mirror. We're going to look at
where your hips are in relation to where your
Ideally, you want
your hips to be in a direct up-and-down line with
your shoulders so you're standing up straight.
But what we'll often
see (especially in the cases of those who have
trouble building their glutes and feeling them
working when training glute exercises) is that
the hips are FORWARD of the shoulders and the
butt is kind of "tucked" under the hips.
instead of a vertical line like this:
body forms a forward angle like this:
When the hips shift forward like
this, the glutes are taken almost completely out
of the postural chain - they become relaxed and
little work is required of them.
The immediate problem
with THIS is that the glutes then get weaker and
smaller. But the REAL problem (and the one that
affects your glute-building) is the STRUCTURAL
change that takes place in your body in the long
Over the course
of YEARS of this "hips-forward" posture,
your body will strengthen OTHER muscles and tendons
to take over the loads and functions that the
glutes were supposed to be in charge of. It can
also lead to back pain and overstretching of the
abdominals, which makes your stomach LOOK bigger
than it actually is!
have a mirror? Another good way to test
yourself on this without a mirror is this:
stand up right where you are and stand up
straight with posture like you're a soldier
standing guard. If this feels EXTREMELY
weird to you and it's an effort to hold
that position for more than a few moments,
chances are your body has undergone the
structural changes I talked about.
Eventually, these structural changes
in your body will carry over to walking and training!
Your body will not properly recruit the glute
muscles when it comes time to do squatting and
lunging movements even if it LOOKS like you're
doing them correctly.
The thighs will
tend to take over the movement to compensate for
the reduction in glute function. The body, quite
simply, isn't USED to using the glutes anymore
and has a hard time activating them.
This means even
when you do direct exercises to work the glutes,
your body is unable to properly USE the glutes
to perform the exercises!
And when you walk,
instead of using the glutes to actively PUSH yourself
forward with each step, you'll have a short stride
and a more "shuffling" gait (this happens
because your leg isn't coming back far enough
You're using your
hip flexors (the muscles on the front of your
hips) to bring your leg forward with each step
but you're using GRAVITY and momentum (in a way,
you're almost falling forward with each step)
to keep moving, NOT pushing with your glutes!
SO HOW DO WE
Well, the first
BIG step is to be mindful of your posture and
how you stand. It's going to be strange at first
- you're going to forget yourself and have to
constantly be your own "posture police"
to keep yourself straight and upright. You might
have even to recruit friends and family members
to "keep you honest" and remind you
when your hips start drifting forward.
going to be looking to reverse YEARS of "glute-reducing"
posture here, so it's something that will take
time. The upside is, you will most likely start
feeling more confident and looking better almost
immediately when you make the effort to stand
The extra work your
glutes are going to get simply by doing what they're
supposed to should start helping you increase
glute size and firmness rapidly as well.
can also help here, by tightening up abs that
have gotten overstretched from this "hips-forward"
posture. Keeping your abs tight and "in"
will help you keep your hips back and in the right
Finally, when you're walking, you should focus
on actively PUSHING yourself forward with the
glutes with each step you take.
You'll end up taking
longer strides and getting places sooner, which
is not a bad thing either.
Bottom line (no
pun intended!), we have to RETRAIN your
body to use the glutes properly. Now I know it's
not a quick fix but it IS an effective fix and
can be done with relatively little effort.
Because once your
body starts learning how to use the glutes again,
you'll have a MUCH easier time developing the
glutes that you're looking for!
Changing how you
stand won't give you a bigger butt overnight but
it WILL set the stage so that the work you ARE
doing to improve your glutes will be more effective!
TO THE MAXIMUS...
BUILD A BIGGER BUTT NOW!
After all this talk
about glute training, you better believe I've
got a BIG TIME solution for you for increasing
your glute size with powerful exercises and training
the Maximus" is a book I wrote that is TOTALLY
targeted to building larger, firmer, rounder glutes...it's
not about tightening and "toning" (though
you CAN adjust the programs to focus on tightening
up the glutes).
I'll walk you
through EVERYTHING you need to know to build your
glutes fast...nutrition, training, stretching,
you name it.
AND it's packed
with programs you can do at the gym OR in the
privacy of your own home (little to no equipment