Probably many of you, dear ladies, dream of nicely rounded and firm buttocks, without a gram of cellulite. For this purpose, you spend hours in fitness rooms choosing classes such as “cellulite killer”, “buttocks scalpel”, or other such classes, and then you are surprised that there are actually no stunning effects – you either stand still, or lose weight and are still far from those round, protruding and muscular buttocks that you were promised. Why? Because most fitness classes use light weights and the system and pace of work are focused on burning, not building muscle.
Preparations…
If you want visible results, I invite you to the gym, where you can make the bottom of your dreams. It is known that not all of you will have J.Lo’s curves after a month. because each of you is built differently, one has narrower hips, the other wider, one is prone to protruding buttocks, the other simply has a small bottom. But I promise you that when you do these exercises and follow the right diet, the effects will appear in each of you.
First, a little knowledge of anatomy, the shape of the buttocks is given primarily by the gluteus maximus muscle, but also the gluteus medius and gluteus minorus, which is located under the first two. If you don’t skip any of them during training, they will certainly repay you. We should also not forget that how we look from behind depends to a large extent on the fat tissue covering our muscles. Therefore, diet and cardio workouts such as walking, running, rollerblading, cycling, hiking are equally important to achieve your dream goal.
SQUATS
The most popular butt exercise, already shrouded in legend, around which there are countless facts and myths, there are thousands of techniques for performing them, and each of you has had contact with them in your life. Performed without additional weight, they will firm it, but only adding weight has a chance to make the bottom stop being flat. There are many variations, squat with weight in front, back, between legs, above the head.
If you are a beginner at the gym and are not able to do such a squat, it is worth supporting yourself with a ball that will help you maintain balance and learn the correct movement. Place the stability ball between your back and the wall, place your feet hip-width apart, and go down into a squat.
DEADLIFT
The deadlift is also a multi-joint exercise, just like squats. This exercise may seem simple on the surface, but in this case the correct technique is extremely important, because we can “destroy” our back. When performing this exercise, we actually engage the whole body, especially the gluteal muscles, biceps thighs and back extensors. This exercise also strengthens our core, i.e. the deep muscles, responsible for stabilizing the whole body. It is worth including them in your training, but beginners should primarily focus on technique, and only over time increase the load.
LUNGES
Lunges not only shape the buttocks, but also the thighs and calves, and at the same time allow you to burn unnecessary calories. There are many variations of this exercise, you can do lunges forward, backward, diagonal, jump, overhead, on your back, or by holding a dumbbell/kettlebell alongside your body. It is worth implementing all their variants into your training so that the exercises are diverse and the muscles get a different stimulus each time. It is important to keep your torso straight during lunges, not to lean it forward, and the knee of the forward leg should not extend beyond the toes.
DONKEY KICKS
The so-called “donkey kicks” are another very effective exercise for the buttocks. Unlike squats or lunges, which are multi-joint exercises that involve multiple muscle groups, “donkey kicks” are an isolated exercise, i.e. focusing mainly on the gluteal muscle. During the performance of this exercise, the deep muscles also work, responsible for stabilizing the body and preventing the torso from swaying from side to side or bending the back during the exercise.
HIP TRUSTERS
This exercise, like donkey kicks, is an isolated exercise that affects only the gluteal muscles. It is extremely effective in building round buttocks, and at the same time does not exert as much pressure on the lumbar spine as squats or deadlifts. How to do this exercise? Lean your back against a platform (bench, jump box) and push your hips up, contracting your buttocks in the upper phase of the movement for 1-2 seconds. It is best to do them with a load – you just put the barbell on your hips. More advanced riders can try different variants, for example by lifting one leg up.
To sum up, you can’t make round and muscular buttocks in a fitness room or treadmill I advise you to make friends with the exercises described above, and after a month of diligent work and sticking to the diet, you will notice progress and your buttocks will thank you! Just remember about the technique of the exercises performed, a correctly performed exercise will not only bring results faster, but also protect you from injury. So I invite you to the gym and encourage you to work on your dream buttocks.