Are you planning on going twerking this weekend?
Do you want those booty muscles stronger?
This video's for you.
Hey everybody it's Doctor Jo.
I'm going to show you some simple strengthening exercises to get those gluteus maximus muscles
stronger.
Let's get started.
The first exercise is going to be a simple squat.
Squats are very important in the fact that you need proper technique.
A lot of people when they squat down they bring their knees way in front of their toes,
and all their weight is shifted to their knees instead of these gluteus maximus muscles which
are nice and strong.
So to make them stronger, for a squat you want to spread your feet out about shoulder
width apart.
Keep your feet nice and flat on the ground, keeping the weight shift equal on the front
and the back, and stick the booty back and bring your chest forward.
So your knees are always staying behind your toes.
You can use your arms as balancers if you need to.
You can go down just a little bit for a mini squat or you can go way down into a deep squat
and come back up.
You can start with just ten or fifteen, do two to three sets of those.
If that is easy, then you can do a one legged squat.
Now for me, I might have to hold onto the couch a little bit for balance because you
want to keep the same technique.
So if your squatting down and your knee is going way over your toes, then you don't want
to do it that way because that is going to damage the knee.
So same thing, try to keep your foot flat, keep your knee behind your toes, and stick
your booty back.
So your going back this way, almost like your going into a runner's position, and then coming
back up.
Try and keep it smooth.
If your all over the place, or if your dropping down quick and trying to come back up, your
probably not ready for a single leg squat.
But if you can go down, and come up, and maybe just use a little bit of balance to start
off with, then try to get to about ten to fifteen with two or three sets.
The next one is just going to be a lunge.
Same thing with the lunges, you want to have proper technique.
If you're bringing your knee way in front of your toes, if you're coming down wiggling,
then your going to end up damaging something.
Keep your front foot forward, and keep your back foot forward too.
So not turned out, but going forward.
Now for me, I like to do the lunge going straight down.
Bringing this knee down in the back so that knee doesn't go down in front of the toes.
If that's too deep for you, you can always put a book or something there as a target,
so you won't go down as far.
But try not to go this way, go straight down keeping your upper body in a vertical position.
For this one, go ahead and get in to what we call quadruped or all fours.
You want to make sure that your shoulders and your hands are directly in alignment.
So you don't want to be way out here or and you don't want to be way under here.
You want to be fairly straight up and down.
Now to get the gluteus maximus, you can do two different ways.
You can either bring your leg straight out, and come up.
Try not to arch your back, you want it to be nice and straight.
You can do 10-15 of those, and then bend your knee, and lift your foot towards the ceiling,
so you can isolate out that muscle.
So again 10-15, 2-3 sets.
And the last one is going to be down on your back.
Basically, it's a bridge, but on one leg.
So stick one leg out, and lift up.
If you can, hold it for about 2-3 seconds, and slowly come back down.
You probably saw my leg shaking a little bit, your leg will probably shake a little bit,
but if you can, hold it for a little bit, and don't just plop back down.
Bring it nice and controlled coming back down.
Those were some booty burning strengthening exercises to get the gluteus maximus stronger.
If you have any questions, leave them in the comments sections, and if you would like to
check out some other videos, go to askdoctorjo.com.
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Remember, be safe, have fun, watch my fanny Bailey, and I hope you feel better soon!