Gluteus maximus stretch

For girls, fitness is about having a healthy body and also having a shaping effect. Therefore, when exercising, gluteus maximus stretching is a very important exercise. Because stretching the gluteus maximus can make your buttocks look sexier. So, how do we stretch the gluteus maximus? Here are a few ways to stretch your gluteus maximus.

Training the buttocks muscles is the favorite thing for every beauty-loving girl. It is also another fitness need for many girls besides having a six-pack! Because having a sexy peach butt can make your body curves look sexier, more attractive, and more confident! If you want to get a sexy peach butt, then you need more than just thinking about it, you must also achieve your fitness goals through your own efforts and practice!

Maybe you who love fitness have always been looking forward to having a good figure. I think you must go to the gym often to exercise and train your gluteal muscles frequently to make your gluteus maximus look more sexy and beautiful! So after training your gluteus maximus every time, do you feel a strong soreness and swelling in your buttocks? I feel like today’s training was great! But do you do any specific stretching for your gluteal muscles after training? Do you have a glute stretch that makes your super sore glutes from training? If not, maybe you should start focusing on gluteus maximus stretching exercises next!

Maybe stretching your gluteus maximus isn’t a big deal for you because you think that as long as you feel great after training your gluteus maximus, that’s enough. If you think stretching such a large muscle group is unnecessary, then you’re wrong! Many times, what we need is this kind of stretching, recovery and growth after training to better promote muscle recovery and growth. The same is true for the gluteus maximus, which must not be neglected!

The following stretching exercises are the basic stretching exercises you must do after training your gluteus maximus! Let's stretch together! come on!

1. Prone vertical stretching (4*20 seconds)

After finding a yoga mat, lie prone on it with your feet open about shoulder-width apart, with the soles of your feet on the ground, and your palms open about shoulder-width apart and supporting your body on the ground. Then lift your upper body off the ground and slowly bend toward the back of your body, so that your upper body slowly approaches a state of being perpendicular to the ground. As your body gradually stands upright, your hands slowly move closer to your lower abdomen, and your lower abdomen and the area above the knees are gradually lifted off the ground. Then pay attention to your eyes moving from looking straight ahead to looking up at about 45 degrees. Hold this position, feeling the stretch in your glutes and abdominals, for at least 20 seconds.

2. Prone hip bridge stretch (4 sets * 20 seconds)

After lying prone on the yoga mat, open your feet and hands about shoulder-width apart, support your legs and outstretched arms on the ground, then keep your abdomen close to the ground and bend your legs toward your back. Try to lift your calves and the area above your knees off the ground. Then slowly lift your upper body off the ground, slowly grab the insteps of your feet behind you with your hands, gradually lift your upper body off the ground, and keep your abdomen close to the ground. After your upper and lower body jump off the ground, let your hands and insteps of your feet fall together. Stretch your gluteus maximus for 20 seconds.

3. Supine stretch (4 sets * 20 seconds)

First, kneel on the yoga mat with your feet open about shoulder-width apart. Place the soles of your feet on the yoga mat. Straighten your upper body and make it perpendicular to the ground as much as possible. Place your hands naturally at your sides. Then slowly bend your body toward your back. Slowly bring your hands closer to your feet at the back of your body. Try to focus your hands on the soles of your feet. After bending your upper back, slowly make it parallel to the ground. Your head should also be parallel to the ground. Look straight at the ceiling and feel the stretching of your gluteus maximus and abdominal muscles. Hold for 20 seconds.

4. Supine hip bridge stretch (4 sets * 20 seconds)

Lie on your back on a yoga mat with your feet open about shoulder-width apart and your hands placed naturally at your sides. Bend your knees so that your calves are perpendicular to the ground. Then slowly lift your hips off the ground. After tightening your core, use your hips to push them wider toward the ceiling. Then maintain this position and feel the stretching of your hip muscles. Find the feeling of the muscles exerting force and stretch your sore gluteus maximus. Hold for 20 seconds. Be sure to keep breathing, don't be too nervous, and don't hold your breath.

If you can't do it well at the beginning, just do it step by step!