In search of the so-called " butt in the back of the neck", many women are doing numerous exercises to leave the musculature of the gluteus ever stronger and mottled. But in addition to aesthetics, working out the glutes brings numerous benefits.

This muscle group is divided into 3 muscles, being: maximum, medium and minimum gluteus and as main function are responsible for the movement of thigh extension, abduction (opening) and lateral rotation of the thigh.

Learn more: Seven exercises to win a hard butt

1. Improves the practice of sports

Knowing about these functions of this muscle group, we can say that working this muscle can help in the performance of sports like racing, since it has a great importance in the driving mechanism of the march and the race.

2. Treats injuries to the hip and knee

We can also highlight the association of this musculature as an alternative for the treatment of hip and knee disorders.

For the treatment of some pathologies such as anterior knee pain, tendinopathies and hip bursitis, training of the buttock muscles is part of the rehabilitation process, as well as the movements of going up and down stairs, favored with this well-functioning muscle.

3. Prevents injuries

The gluteal musculature has a stabilizing function of the pelvis and hip and this helps in transmitting strength and control to the lower limbs. Based on this, there are studies that point to this relationship with the prevention of knee and hip injury and also in some sports and specific injuries, such as hip tendinitis and knee ligament injuries.

And the posture?

A "butt on the back of the neck" can not be considered responsible for good posture. Unfortunately, we do not yet have enough studies to prove the true role of the gluteal musculature in maintaining trunk posture; although there is a biomechanical relation with the movement of flexing the body, that is, to bend the trunk forward, as well as in the maintenance of the standing posture.

Value these exercises more

Therefore, in the therapeutic point of view, the strengthening of the gluteal musculature associated with other necessary interventions (evidenced through an evaluation with a professional), favor and improve the athlete's performance in some sports, as well as to prevent and assist in the treatment of knee injuries and the hip.

The big problem is many people are still remiss with regard to exercises that can be performed for that purpose. Like other muscles, the gluteus must be worked by always seeking the balance of the body, in the case of the lower limbs.

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After a New Year's Eve, the couple lose 178 pounds

Who has never taken advantage of the turn of the year and made countless promises? The problem is that generally this list is usually very difficult making it difficult to achieve, having items such as weight loss, exercise, have a healthier diet, be less lazy and so it goes.

To inspire others to live up to these year-end promises, the 27-year-old American Lexi Reed and her husband Danny Reed, 28, decided to make a weight-loss goal in 2016. At the time, Lexi weighed 220 pounds and Danny 127 pounds. For 18 years, the couplechanged several things in the routine, from the feeding to the practice of exercises. In this period, they lost almost 180 pounds together.

"We did not have a meal plan, we did not do surgery, we did not hire a personal trainer, but we had each other and the motivation to work hard all day! We want to have children and live a long and healthy life together." the woman at Instagram, where the entire process of losing weight was recorded.

According to Lexi, they consumed about 8,000 calories a day. So one of the main actions taken by the couple was to stop eating fast food and bet on homemade recipes. In addition, Lexi and Dany went to the gym five to six times a week. After only 12 months, they had already lost half the weight.

Learn more: Correct the seven mistakes of those in a hurry to lose weight

"We've already lost 178 pounds together since we started our New Year's resolution on January 1, 2016. We were tired of spending the night on the couch watching Netflix and eating nonsense. Our best friend challenged us to spend 30 days without eating outside, without cheating at our meals, without alcoholic beverages or sodas, and working 30 minutes five times a week. We accepted the challenge, we completed 100% and in this first month our life changed, "he said.

Throughout the process, Lexi shared photos of the couple on Instagram to show the changes, and they already have more than 500,000 followers.

"We realized that it was not a diet, it was a lifestyle change.We focused on the little habits and they gave great results.We focused on each day, not how far we would go.We stopped eating regularly to prepare our meals, we learned about nutrition and we also took recipes that we loved and made healthy versions of these foods.This helped us control temptations.We also fell in love with taking care of ourselves.This journey helped us to get closer, stronger than ever. until the New Year to change life like us, start today! ", Lexi adds.

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The routine becomes more comfortable when we have the chance to optimize our time. After all, when we are able to perform our daily activities with more agility and autonomy, we also gain an opportunity to occupy our minds with things that give us pleasure.

One of the examples that makes life easier is to do things at home. Whether it's cooking your own food, paying an account or, depending on the profession, even working. The list is vast.

In addition to these examples, another activity that you can do at home is crossfit . The practice consists in the performance of functional exercises that combine strength, cardiovascular and respiratory resistance, agility and flexibility among them.

Crossfit is a modality that is practiced in academies, or places that have an adequate physical structure and also specialized physical educators. However, it also has some free exercises that use the weight of the body itself to be performed. This allows, for example, that this physical activity be performed in different spaces.

So, if you feel like practicing this type of exercise, there are some moves that you can do at home without having to have a truck tire in the room or hang a rope in the ceiling.

It is important to emphasize that these are only some movements and the practice of the modality involves very complex fundamentals and that need accompaniment of a physical educator.

Here are some crossfit exercises that can be practiced at home.

Abdominal Penknife

For those who already have the most strengthened abdomen one option is to do the abdominal knife. This exercise works the part of the oblique, transverse and straight.

How to perform

To do this you must first lie on your back on the floor. Then put your hands on the stomach or place your hands on the sides of the body. Take your foot off the floor, bending your knees at a 90-degree angle, or point your feet in the air, stretching your legs as far as you can. Lift your hips using the abdomen. This abdominal can be divided into 3 sets of 15 repetitions. Click here to know more information about the abdominal .

Arm flexion

Arm flex is also a popular exercise among crossfit practitioners. In addition to working different muscle groups, such as chest, biceps and back, this movement also contributes to other movements such as the burpee.

How to perform

To perform flexion, it is possible to vary the position of the hands to slightly change the stimulus to the body. The arm flexion with the footprint more closed, the emphasis of the exercise will be on the triceps. When making this move, keep your elbows close to your body. According to the personal trainer Fabio Aquino, one can start with 3 sets of eight repetitions and gradually increase. See here for more information on how to do arm flexion

Squat

Because it is an exercise that involves working different muscles, joints and tendons, squats are also widely used in crossfit exercises and can be performed at home. The practice also serves to complement more complex movements of the modality.

How to perform

To perform the squatting it is necessary to always keep the head aligned and looking forward. Breathing: The ideal is to increase the volume of air inside the lungs, which helps in the stability of the spine and lumbar. Leave your back straight throughout the run. The arms should be flexed. The knees can not be in front of the feet. Abdomen contracted and hip stop behind. ] This exercise can be divided into 3 sets of 15 repetitions. See here for more information on how to do squats.

Burpee

This exercise is widely used in the Cross Fit mode and aims not only to strengthen the abdomen, but also the arms and legs and also provide a considerable elevation of heart rate, "explains physical educator Victor Valente, Runner Academy Victor Valente In this case, the strengthening of the abdomen is a result of the need to stabilize the torso mainly during arm flexion and squatting.

How to perform

Lined feet and shoulders. Grasp and place your hands in front of you. Then throw your feet back and stay in the bending position. Keep your hands firmly on the floor to support the body. Make a bending, throw your feet forward and lower your arms. See here more information on how to perform burpee

Jump rope

Jumping rope is also a crossfit exercise that can be done at home. Body Educator Cleuton Nunes of Body Systems explains that jumping rope works the muscles of the body, especially the buttocks and leg muscles, and improves physical fitness. But to get there it takes a lot of effort and sweat, after all the exercise is not the slightest, on the contrary, depending on the pace can be very intense. Therefore, anyone who has leg joints, hypertension or is overweight should see a doctor before starting to jump rope. Ready to put into practice? Before making the rope your workout, check out the step by step to ensure a safe and effective physical exercise.

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