{"id":1515,"date":"2015-04-26T21:13:48","date_gmt":"2015-04-26T21:13:48","guid":{"rendered":"https:\/\/www.pilateswithpriya.co.uk\/?p=1515"},"modified":"2015-04-26T21:18:37","modified_gmt":"2015-04-26T21:18:37","slug":"the-top-5-exercises-for-a-saggy-bum","status":"publish","type":"post","link":"https:\/\/www.pilateswithpriya.co.uk\/?p=1515","title":{"rendered":"The Top 5 Exercises for a Saggy Bum!"},"content":{"rendered":"

I’ve fast becoming a bit of a glut fan. If you don’t what I’m talking about then you probably are not in one of my classes, as I talk about these a lot. The gluts are the bum muscles, pretty big global muscles which if they are not functioning properly can lead to a lot of problems. There are 3 gluteal muscle: Gluteus Maximum, Gluteus Medius and Gluteus Minimus. Pretty good names \ud83d\ude09<\/p>\n

As you can probably guess, Gluteus Maximum is the biggest of the 3 and it’s one of the strongest muscles in the body, well it is meant to be. When you think of the bum muscles, it is usually this one you have in mind. It works to extend the hip, so you can move your leg backwards and out to the side. It also rotates the hip and extends the trunk.<\/p>\n

\"Gluteus<\/a>
Gluteus Maximus Muscle.
\u00a9 Sasham | Dreamstime.com – Exercising. Foot Moves Back To The Lower Block Photo<\/figcaption><\/figure>\n

Gluteus Medius runs higher up towards the pelvis and out towards the side of the thigh. It helps extend the leg sideways and rotates it in and out. Glutus Minimus is the smallest of the 3 and it works with Gluteus Medius.<\/p>\n

\"Glut<\/a>
Glut Minimus Muscle \u00a9 Sasham | Dreamstime.com – Exercising. Foot Moves Back To The Lower Block Photo<\/figcaption><\/figure>\n

If these muscles are weak you may:<\/p>\n

1. Have a saggy bum.<\/p>\n

2. Have an abnormal walking gait and not optimal balance.<\/p>\n

3. Struggle getting up from seated or from a squatting position.<\/p>\n

4. Have lower back pain.<\/p>\n

How can these muscles become weak? It’s often from postural issues and day to day activites. Sitting is a primary problem. You are not using your gluts when seated and your hip flexors become tight which stops the gluts from working. Other reasons can be having too strong quads from training and lordosis – a curve in the lower back which can lead to the bum sticking out. Common in pregnancy.<\/p>\n

Top Exercises to help:<\/span><\/p>\n

1. Squats done correctly. Try using a ball between your back and the wall.<\/p>\n

2. Shoulder Bridge, add a knee fold in if you are strong enough. Make sure you tilt the pelvis and then squeeze the gluts so you are not just using your lower back.<\/p>\n

3. Oyster\/Clam. This works Gluteus Medius. Add a leg extension in if you are ready for the next level.<\/p>\n

4. Plies. Squeeze in your bum and thighs as you come up to the top of the move.<\/p>\n

5. Lying glut extension. Lie on your tummy, engage the core, let the pelvis drop into the mat and you should feel the gluts engage. Lengthen the legs and lift them off the ground, one at a time. You should be squeezing in the gluts as you lift and not feeling a pull in the lower back.<\/p>\n

There are so many variations on all of these exercises, make sure you can master the technique and feel the gluts working properly before adding in too much fancy stuff \ud83d\ude09<\/p>\n

Keep It Simple, Simples.<\/p>\n","protected":false},"excerpt":{"rendered":"

I’ve fast becoming a bit of a glut fan. If you don’t what I’m talking about then you probably are …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4,6],"tags":[877,879,878,868,869,871,870,873,872,882,672,881,175,153,118,883,223,664,876,875,874,880],"class_list":["post-1515","post","type-post","status-publish","format-standard","hentry","category-back-pain-2","category-exercises","tag-exercises-for-bums","tag-exercises-for-lower-back-pain","tag-exercises-for-saggy-bottom","tag-gluteal-muscles","tag-gluteus-maximus","tag-gluteus-medius","tag-gluteus-minimus","tag-how-to-strengthen-your-bum","tag-how-to-strengthen-your-gluts","tag-oyster-exercise","tag-pilates-and-back-pain","tag-pilates-and-gluts","tag-pilates-hampshire","tag-pilates-southampton","tag-pilates-with-priya","tag-plies","tag-priya-tew","tag-shoulder-bridge","tag-squats-for-gluts","tag-strengthen-glutesus-medius","tag-strengthen-gluteus-maximus","tag-weak-gluts"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3FIsx-or","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":1368,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1368","url_meta":{"origin":1515,"position":0},"title":"Strengthen your gluts (bum toners)","author":"Priya Tew","date":"12 October, 2014","format":false,"excerpt":"\u00a0The gluts have become something of a hobby horse of mine lately. Why? Because I\u2019ve noticed so many of my clients need to strengthen them, or cannot work them in certain exercises. The gluteals are made up of 3 parts: gluteus maximus, minimus and medius. In general terms these are\u2026","rel":"","context":"In "Back pain"","block_context":{"text":"Back pain","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=4"},"img":{"alt_text":"Pilates with Priya: Glut strengtheners, shoulder bridge","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/10\/DSCF9801-300x225.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1909,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1909","url_meta":{"origin":1515,"position":1},"title":"The best exercises for your bum!","author":"Priya Tew","date":"13 April, 2016","format":false,"excerpt":"A wonderful review of the scientific literature was carried out looking at the research between 1966-2010 on glut activation in certain exercises. Let's just recap first, where are the gluteal muscles? Well, they are your bum muscles. Gluteus maximus is the largest muscle in the whole body and the one\u2026","rel":"","context":"In "Back pain"","block_context":{"text":"Back pain","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=4"},"img":{"alt_text":"Gluts:Posterior_Hip_Muscles_3","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/04\/GlutsPosterior_Hip_Muscles_3-210x300.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1511,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1511","url_meta":{"origin":1515,"position":2},"title":"Squat & Scapular Squeeze: a perfect combo for working the upper and lower body.","author":"Priya Tew","date":"7 March, 2015","format":false,"excerpt":"Squats Rock. Period. One of the best exercises if you are pregnant or postnatal. They strengthen your legs, bum, thighs, work your pelvic floor and your core. Just to add in a bit extra I've used a resisitance band to work the upper back too. A fabulous all-rounder of an\u2026","rel":"","context":"In "AnteNatal"","block_context":{"text":"AnteNatal","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=3"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/qaI6u-iYYzo\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1398,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1398","url_meta":{"origin":1515,"position":3},"title":"Squats – I’m a fan. How to perfect your technique.","author":"Priya Tew","date":"30 November, 2014","format":false,"excerpt":"Squats are back people and they rock. I've always been a fan of the squat, now that I've learnt even more about the body I'm an even bigger fan\u2026. and it's not just me, squats are everywhere I look. Why? 1. They work your pelvic floor without you having to\u2026","rel":"","context":"In "Alignment"","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"Pilates with Priya: how to perfect your squat","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/11\/DSCF9761-225x300.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":847,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=847","url_meta":{"origin":1515,"position":4},"title":"Pelvic Girdle Pain and Pilates.","author":"Priya Tew","date":"9 March, 2013","format":false,"excerpt":"Working with pregnant ladies I often end up advising and chatting about pelvic pain. I also have a few other non-pregnant ladies with this type of pain, who had this type of pain in pregnancy and it\u2019s continued after birth. Pelvic Girdle Pain (PGP) has been renamed Symphysis Pubis Dysfunction.\u2026","rel":"","context":"In "AnteNatal"","block_context":{"text":"AnteNatal","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=3"},"img":{"alt_text":"Pilates with Priya: The Pelvis","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2013\/03\/pelvic-joint-300x300.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1131,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1131","url_meta":{"origin":1515,"position":5},"title":"So I can’t touch my toes.","author":"Priya Tew","date":"15 December, 2013","format":false,"excerpt":"One of my recent posts looked at hamstrings, how they may become tight, how to test and how to stretch them back out. Keeping on that theme lets think about where else you may have tight, short muscles that could affect your posture and body functioning. 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