Having J.Lo-esque butt has been #bodygoals since, well, J.Lo made it a thing. Pop culture has sung about it more times than I can remember. At some point in time, we’ve coveted that bubble butt or bootylicious behind. But more than making you look so much better in those daisy dukes or tight skirt, having a toned and firm butt has a lot more benefits than you think.

A little bit of anatomy

Image from Laura London Fitness

Your glutes are the largest muscle group in your body. They are involved in a variety of important body movements such as abduction (movement of the leg away from the centerline of your body), adduction (movement of the leg towards the centerline) of the body and hip rotation. “Strong glutes increase your force and power during everything from sprinting, jumping, and squatting to climbing, swinging, and cutting from side to side.” This means having a tone derriere can actually help you perform well athletically.

It also forms part of your core. They are a major stabilizer of your hips and spine. They transfer and improve force when doing compound movements. For example, your glutes help your core improve force and create stability so you don’t fall over or help you lift an object.

Importance of stronger glutes

Your glutes are supposed to be the strongest muscle group in your body. However, a lot of us spend our days sitting down in front of our desks. This actually contributes to weaker gluteal muscles because we don’t activate or use them often. As they become weaker, the body tends to use other more powerful muscles to take over the functions that naturally uses your glutes. And guess what the outcome is? A flat butt and posture problems.

So NO, glute or butt exercises are not for aesthetics only. Activating your gluteal muscles will help improve your overall body movement functions and make you stronger. Having a rounder and firmer butt is just icing on the cake.

Effective booty exercises

Below is a list of exercises you can do to waken up those stagnant glutes. Click on the image to see the exercise. Scroll right to see more.

Quick tip: To incorporate this in your workout, choose 5-6 exercises, perform 12-15 reps in a circuit. Do 3-5 sets.

All images come from Popsugar Photography. Fitsquad Club does not claim ownership of them.

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