Not Loving the Butt in the Mirror? Try These Glute-sculpting Inversions
Inversions can be Game-Changers For The Shape of Your Butt
The power of inversions is that they literally flip the script, turning muscle fibers upside-down and using the force of gravity and body weight in the opposite direction.
This is a powerful position just to establish and to hold. The key is forming your body into an "L" shape for maximal lengthening of the gluteal fibers so they are in an intense eccentric contraction at the beginning of the move.
Begin by using a tree or wall for support. At first it may be a challenge just to get a 90-degree bend at the hip in this position. So start with your feet high up the tree and gradually walk your feet down as you press your feet firmly into the tree while straightening your legs and pushing your tailbone out so it's directly over your head. Straighten your entire spine from your tailbone to the back of your head. When your body is stable in the starting position, let gravity pull on your straight legs to deepen the eccentric contraction of the gluteal fibers - this will have a dramatic effect on muscle definition.
Isometric and Eccentric Gluteal Contraction
Start by holding the inverted "L" position for as long as you can. This will only be a few seconds at first, but you will soon notice significant gains in stamina and muscle definition.
When you are feeling strong and stable in the starting position, you are ready to progress to the power move - the concentric muscle contraction that really makes the gluteal fibers "pop".
Power-Kick Up into a Maximally Contracted Position
Powerfully extend at the hip and lift one heel into the sky keeping the leg straight while the other foot stays on the tree or hangs down with the pull of gravity. This combination of concentric muscle contraction on one side with eccentric contraction on the other activates a massive volume of muscle fiber in the gluteal muscles.
Hold the Fully Contracted Position
Once you reach the fully contracted position, hang the sky foot over the top balancing most of your body weight directly over your shoulders.
Challenge yourself to hold the maximally contracted position for as long as you can, usually only a few seconds at first. Then lower the sky-foot back to the tree and repeat on the opposite side.
Remember to keep your core tight, and your spine and legs straight throughout the entire move.
Looking Great Naked isn't Magic ... It's Science
The only results that really matter are the ones you see in the mirror. So stop wasting your time with repetitive, linear, core-stabilized, mid-range, one-dimensional isolation moves and start sculpting a body that you will love. Glute-sculpting inversions are a great way to start.