-- Neglected muscles , unbalanced bodies ! Part 2 - The Glutes
In the earlier part we dealt with the most neglected muscles - the hamstrings . This time let us consider the second most neglected muscle group of the body the Glutes .
In layman’s terms glutes means the butt or the derriere .

Many stop to admire this muscle group in others but rarely do anything to shape up their own !

What functions do glutes do ? This muscle helps support the waist and helps us sit properly provides the seat cushion and supports movement of the waist . In addition the glutes give us the ability to jump and climb staircases and mountains . You will see that athletes have one feature in common , nicely shaped glutes .

In sedentary lifestyle we actually sit on these muscles . Continuous pressure and little activity leads to atrophy of this muscle . Also it becomes a storehouse of fat . In many people you will notice that the shape of the glutes completely changes . Instead of remaining round and tight they become oblong and spongy . In some cases you can even notice people having double butts !

When this muscle remains unused , the major part of support to the waist comes from the lower back muscles .The lower back muscles have to support the waist on the back and the sagging stomach on the front in addition to their normal work of supporting the spine . This overloads them and lower back pain emerges . Neglect of one muscle causes pain in the other !

Following are some of the best exercises for the glutes .

1.Body Weight Full Squats –

Stand straight . Look in front . Keep legs apart at shoulder distance. Simply sit down and get up . Do it as many times as you can . This is by far the best lower body workout which addresses all the muscles of the legs and thighs and improves body balance .

2.Dr. Morrison's Primordial Walk –

The primordial walk is walking on hands and feet (not hand and knees). Look in front not down when you walk . Do this walk on plain , smooth surface or grass . In the beginning you will get tired within two minutes . Over a period of time you will learn your own rhythm and will be able to continue this exercise upto five minutes . Besides strengthening glutes this exercise has many other advantages .

3.Leg Lifts and Rotation Exercise:

Lie faceup on the floor, and raise your upper legs until they're perpendicular to the floor. Bend your knees slightly. Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can. Do not allow the legs to touch the floor . Lift them to perpendicular position once again . Repeat ten times . This exercises the glutes and also the stomach muscles . If you find going with both legs difficult do it one leg at a time .

Try this out . Have someone snap a photograph of yours in standing posture from the side . After three weeks of glute exercise , have them snap you again and compare the photographs . You will find a sea of difference.

Author's Bio: 

Anand K. Ghurye is a Mumbai based Holistic Management Consultant and Growth and Development trainer. Simplifying work , enriching life and energising relationships are his major focus areas . He hosts group programs and also takes part in individual counselling .

He actively promotes application of Ancient Wisdom and Synectics to day to day life .He can be reached at anand.ghurye@gmail.com