Why Your Glutes Are Small, Flat And Shapeless

Why Your Glutes Are Small, Flat and Shapeless…It Could Be All In
How You STAND!
By Nick Nilsson

Body position and posture has a HUGE impact on how you look. Get the
inside scoop on how something as simple as how you stand could be why your
glutes are small and flat (and your back hurts!).

If you're one of the MANY men and women who want larger, firmer, rounder
glutes but haven't had much luck in building them, THIS is the article for you.

I know it's popular to say "it's not your fault" about almost anything these days...
but in this case, it actually COULD be your fault...and you don't even know it!

You see, something as simple as your everyday posture could be responsible
for the tough time you're having building up those glutes of your dreams.

Let's set genetics aside for a moment - while it's true that genetics CAN and
DO play a big part in how your body develops, blaming a small, flat butt
completely on genetics then just giving up is just not an option I'm going to let
you get away with... :)

First, a little functional anatomy - we need to know and understand HOW
the glutes work. Relax - nothing too technical here - just a little info so you'll be
able to take these concepts and put them to work for you right NOW.

Everybody knows WHERE the glutes are, so I won't get into that. If you don't,
you're sitting on them right now...heck, they're following you everywhere you go!

The glutes are among the biggest muscles in the body because their main
function is movement (technically, it's to extend the hip backwards) and
movement is VERY important. This backwards extension of the hip is what
moves you forward with every step you take. It's what moves your body up
when you take a step up on a stair. It's ALSO what helps keep your body
upright and stabilized while standing.

So how can your posture and how you STAND possibly impact this
big muscle and how it works and grows?

Well, I'll tell you!

First, you'll need to do an easy visual test on yourself in the mirror. This is
going to help determine if your posture is causing your glutes to shrink up and
not respond well to training.

Go to a long mirror and stand beside it so that your side is towards it (you're
not facing it right now). Don't look in the mirror yet. Now stand like you're
waiting for a bus or you're in line at the movies - "normally." Make sure you're
standing on both feet with your weight evenly distributed (not on one foot or the
other). Relax and don't try and do anything differently than you do in everyday
life (if you try and fix yourself now, you'll mess up the test).

NOW keeping that exact same body position, turn JUST YOUR HEAD and
look in the mirror. We're going to look at where your hips are in relation to
where your shoulders are.

Ideally, you want your hips to be in a direct up-and-down line with your
shoulders so you're standing up straight.

But what we'll often see (especially in the cases of those who have trouble
building their glutes and feeling them working when training glute exercises) is
that the hips are FORWARD of the shoulders and the butt is kind of "tucked"
under the hips.

So instead of a vertical line like this: |

The body forms a forward angle kind of like this: <

When the hips shift forward like this, the glutes are taken almost completely
out of the postural chain - they become relaxed and little work is required of
them.

The immediate problem with THIS is that the glutes then get weaker and
smaller. But the REAL problem (and the one that affects your glute-building) is
the STRUCTURAL change that takes place in your body in the long term.

Over the course of YEARS of this "hips-forward" posture, your body will
strengthen OTHER muscles and tendons to take over the loads and functions
that the glutes were supposed to be in charge of. It can also lead to back pain
and overstretching of the abdominals, which makes your stomach LOOK
bigger than it actually is!

Don't have a mirror? Another good way to test yourself on this without a mirror
is this: stand up right where you are and stand up straight with posture like
you're a soldier standing guard. If this feels EXTREMELY weird to you and it's
an effort to hold that position for more than a few moments, chances are your
body has undergone the structural changes I talked about.

Eventually, these structural changes in your body will carry over to
walking and exercising! Your body will not properly recruit the glute muscles
when it comes time to do squatting and lunging movements even if it LOOKS
like you're doing them correctly.

The thighs will tend to take over the movement to compensate for the
reduction in glute function. The body, quite simply, isn't USED to using the
glutes anymore and has a hard time activating them.

This means even when you do direct exercises to work the glutes, your body
is unable to properly USE the glutes to perform the exercises!

And when you walk, instead of using the glutes to actively PUSH yourself
forward with each step, you'll have a short stride and a more "shuffling" gait
(this happens because your leg isn't coming back far enough behind you).

You're using your hip flexors (the muscles on the front of your hips) to bring
your leg forward with each step but you're using GRAVITY and momentum (in
a way, you're almost falling forward with each step) to keep moving, NOT
pushing with your glutes!

SO HOW DO WE FIX IT?

Well, the first BIG step is to be mindful of your posture and how you stand. It's
going to be strange at first - you're going to forget yourself and have to
constantly be your own "posture police" to keep yourself straight and upright.
You might have even to recruit friends and family members to "keep you
honest" and remind you when your hips start drifting forward.

We're basically going to be looking to reverse YEARS of "glute-reducing"
posture here, so it's something that will take time. The upside is, you will most
likely start feeling more confident and looking better almost immediately when
you make the effort to stand up straight!

The extra work your glutes are going to get simply by doing what they're
supposed to should start helping you increase glute size and firmness rapidly
as well.

Abdominal exercises can also help here, by tightening up abs that have gotten
overstretched from this "hips-forward" posture. Keeping your abs tight and
"in" will help you keep your hips back and in the right position.

Finally, when you're walking, you should focus on actively PUSHING
yourself forward with the glutes with each step you take. You'll end up
taking longer strides and getting places sooner, which is not a bad thing either.

Bottom line (no pun intended!), we have to RETRAIN your body to use the
glutes properly. Now I know it's not a quick fix but it IS an effective fix and can
be done with relatively little effort.

Because once your body starts learning how to use the glutes again, you'll
have a MUCH easier time developing the glutes that you're looking for!

Changing how you stand won't give you a bigger butt overnight but it WILL set
the stage so that the work you ARE doing to improve your glutes will be more
effective!

GLUTEUS TO THE MAXIMUS - BUILD A BIGGER BUTT NOW!

After all this talk about glute training, you better believe I've got a BIG TIME
solution for you for increasing your glute size with powerful exercises and
training programs!

"Gluteus to the Maximus" is a book I wrote that is TOTALLY targeted to
building larger, firmer, rounder glutes...it's not about tightening and "toning"
(though you CAN adjust the programs to focus on tightening up the glutes). I'll
walk you through EVERYTHING you need to know to build your glutes fast...
nutrition, training, stretching, you name it.

AND it's packed with programs you can do at the gym OR in the privacy of
your own home (little to no equipment required!).

If you want to build a bigger butt, this book is a MUST HAVE. Check it
out here:

-->GLUTEUS TO THE MAXIMUS - Build a Better Butt Now!

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Nick Nilsson is Vice-President of the online personal training company
BetterU, Inc. He has a degree in Physical Education and Psychology and has
been inventing new training techniques for more than 17 years. Nick is the
author of a number of bodybuilding eBooks including "Muscle Explosion! 28
Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best
Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger
Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all
available at (http://www.fitness-ebooks.com). He can be contacted at
betteru@fitstep.com.