There is always a reason why you aren’t getting the results you want – especially when you are trying to get a tight and toned, cellulite free butt.  Its figuring out WHY you aren’t getting these results after working out week after week that becomes the challenge.

When you don’t see results you want – in this case you’re butt just doesn’t seem to get firm no matter how many lunges you do – it becomes frustrating. This frustration can often lead to you giving up on your goals – never really getting the butt that you want.

But no more – there is something you haven’t taken into consideration yet and there is one muscle group that is prohibiting you from getting the butt of your dreams.

Your hip flexors are preventing you from getting a tight and toned butt.

How?

Your butt is the biggest muscle in your body – made up of three different muscle groups. In order for the glutes to work properly you need to make sure that your hip flexors are not tight.

When your hip flexors (located in the front of your hip) are tight your glutes basically shut down.  When your glutes shut down it is nearly impossible to get a tight and toned butt.

Why?

If you have tight hip flexors it prevents your glute muscles from firing properly.  This means that your glutes to work to the best of their ability. The tightness of your hip flexors causes your glutes to become weak as you cannot work your glutes properly.

Not only will tight hip flexors not get you a cellulite-free butt – it can also increase the risk of injury as your hip flexors start to take over some of the jobs that your butt is suppose to do. Such injuries include back injuries, knee injuries or even injuries to your hamstrings.

You can do squat after squat, lunge after lunge or even bridge after bridge and you will not get the butt you want.

What to do?

The only way to get rid of tight hip flexors – to prevent injury and get a cellulite-free butt is to stretch them.

The best stretch? The Warrior Stretch.

• Kneel on your right knee – with your left foot on the ground in front of you.
• Place your hands on your left knee.
• Without moving your body – tilt your pelvis forward so you feel a stretch in your right hip flexor.
• Hold for 10-15 seconds.
• Switch sides and repeat for opposite side of your body.

The Warrior Stretch is an important stretch to end to the end of your your workouts to get your glutes working again. This one simple move – to fix the one little muscle that has been preventing you from getting the butt you want – will help get your but working again so you have the tight and toned butt you want in no time.

Who doesn’t want a butt like Monica Brant? I know I do!! I found this awesome video of Monica Brant, from one of her FEM Camps, demonstrating some exercises that are great for your glutes! And when it comes to having a nice bum – I’m all in – so I had to share!

Depending on how you train you can make good use of the exercises Monica Brant shows in this video. If you train legs one day or lower body one day – you can take this exact routine she demonstrates and make it your leg workout for the day. Or if you prefer to do a full body workout – choose 3 of the exercises Monica demonstrates and add them to your full body routine in place of what you are currently doing for legs. Its a great idea to change up your workouts every few weeks to keep your muscles guessing as to what you’re doing next.

[youtube]http://www.youtube.com/watch?v=_pxYtwehlaU[/youtube]

I know I’m excited to incorporate some of these exercises into my workout (short season IS just around the corner). I’m really looking forward to trying the reverse hack squat and the single leg leg press, incorporating the heel movement (which targets your hamstrings).

What’s your favorite exercise to tone and tighten your glutes?