The fifth point, the soft spot, the butt or simply the buttocks - no matter what you call this part of the body, it is still considered the sexiest. Moreover, from ancient times. At all times, different peoples had their own criteria for “buttock” beauty and their own attitude towards this part of the body. In Namibia, for example, people built entire sanctuaries dedicated to the buttocks, in Ancient Greece those with beautiful butts were considered messengers of the gods, in Persia an entire movement in art was dedicated to the buttocks, and somewhere else in the Middle Ages the most unusual order of knighthood was invented - the Order of the Butt. Today, the buttocks are no longer such a significant part of the body that praises are sung to them and sanctuaries are built, but they still attract a lot of attention. Especially when the attention comes from men to women. Well, or vice versa, because according to statistics, both women and men like elastic, slender and strong buttocks. Isn't this a reason to have exactly these? And if they still leave much to be desired, the site v-domashnih-usloviyax.ru will tell you how to tighten your buttocks at home so that they are worthy of the title of the sexiest part of the body.
Working out can create the perfect butt
We must understand that there is such a thing as genetics. If a person has a narrow pelvis (or, on the contrary, a wide one), then no amount of training will be able to expand (or narrow) it. Everyone's favorite butt is formed by the gluteus maximus muscle. Also, partly, the gluteus medius and gluteus minimus. The shape of the muscle, just like the shape of the bones, cannot be changed - it is determined genetically. But you can increase the volume of the muscle, making it seem thicker. Therefore, training can increase the gluteal muscles - although to a certain level. And if you train, train, try all sorts of exercises and training regimens, you can crack nuts with your buttocks, but the stern remains narrow and flat (or it seems to you that it is like that) - accept it, it’s genetics. Try to gain a little more fat - a thicker layer of fat will give your butt a little more volume and roundness. But don’t blame me if the long-banished cellulite returns along with the fat layer.
There is another important point that is most often forgotten in the pursuit of “roundness” or “beauty”. What is unpleasant to look at is not thinness or fatness, but flabbiness. Our perception of appearance is determined by life values. Nobody likes lazy people without initiative, sluggish whiners and narrow-minded gluttons. On the contrary, everyone loves people who are cheerful, active and cheerful, easy-going and hardworking. And such people are usually not fat and flabby. And even if there is a little bit, they are not perceived that way. A cheerful, cheerful fat woman will always be visually more attractive than an angry, dry roach. Or, conversely, a lethargic and whiny fat woman will seem more repulsive than a lively and actively enjoying life thin woman.
Here, training will help in the best possible way - to burn excess fat, develop and strengthen muscles and ligaments, increase endurance... And even if the butt is far from ideal (in your opinion) - few will notice it.
You can “expand” your butt with exercise
Variant of the previous myth. As already mentioned, the butt is formed by the gluteus maximus muscle, and it does not in any way affect the width, which is determined only by the width of the pelvic bones. The gluteus medius muscle protrudes slightly to the side, but it is small in size and will not be able to significantly expand the butt. However, you can try. This muscle is responsible for lateral hip abduction, so it can be developed with side-lying leg raises and other abduction exercises.
A set of exercises for the buttocks at home
Make your hip stretches more challenging
Hip extensions are important for pelvic stability and daily active movement. Walking, running, standing upright and sitting with correct posture all start with healthy buttocks.
In today's world, dominated by electronics and computers, people spend most of their time with their hips flexed (sitting). This seriously weakens the psoas muscle and hip extensors, and most importantly the gluteus maximus muscle.
To alleviate these symptoms and put yourself on the right path to a luscious butt, it's wise to activate your hip extensors regularly. Hip extension occurs when the hips and pelvis move backward. The most common hip extension exercises are squats and deadlifts. These two exercises should definitely be included in your workout schedule if you really want a beautiful, toned butt.
Try this: Use deadlifts and squats as your main exercises and add a couple more to make each one more difficult. The result is such exercises as Romanian deadlift, Romanian single-leg deadlift, prone glute raise, glute bridge, side and back extensions, hyperextensions, jump from knees to hands and from hands to knees.
Move your hips out to the sides a little more
Your hips can move in different ways, but not every movement will create the necessary stretch in your hips. The muscles in your hips can move when you flex your leg, medial and lateral rotation, and adduct and abduct your leg. And if you make circular movements with your hips, you will understand what this is all about. Along with stretching the hips, there is another important point in the process of acquiring beautiful buttocks - abducting the hips to the sides.
The gluteal muscle is the main participant in the process of abducting the hips away from the midline of the body. Its outer tissues help rotate the hip inward, and its inner tissues help rotate the hips outward. A strong glute muscle will control any unwanted movements of your butt. For example, if your left thigh shakes when you stand on your right leg, then your gluteal muscle is likely weak. If your gluteal muscle is not developed at all, it can lead to conditions such as iliotibial tract syndrome and patellofemoral syndrome. Neither of these are particularly enjoyable.
Try this: To strengthen your glutes, add two sets of ten repetitions of the hip extensor exercise (hip abduction) in a standing position and the same amount in a sitting position to your weekly training activity.
Squats with a barbell can make your figure pumped up and masculine
It has already been said and written thousands of times that the general profile of the figure, as well as the shape and size of the muscles, are determined by genetics, and not by training, so no exercises by themselves will give hypertrophied relief. This is influenced by the general constitution and hormonal levels. The main muscle-building hormone is testosterone. If you are a woman and your beard is not growing, but is noticeably growing... well, everything that women should grow, then no weights will give you pumped up legs, arms, etc. Sometimes you have to read in some blogs that they say, “if you squat with a barbell, you will be like this” - and a photo of some bodybuilder. The authors of such blogs are typical blondes who don’t know that bodybuilders who show off their powerful muscular thighs and arms eat tons of food... excuse me, they consume hormonal drugs. And you definitely won’t face such horror, even if you spend all your free time with a barbell.
Another question is that there are people with well-developed and voluminous leg muscles. And they don't want to increase them even more. But here you have to look individually. You can try placing more emphasis on the gluteal muscles, replacing squats with other exercises - only your trainer can give specific advice. I will just note that there is a certain relationship between the volume of the gluteal muscles and the volume of the thigh muscles. And pumping up your butt without swinging your legs is almost impossible. But here we move on to the next myth.
Additional exercises (which can be included if glute growth is poor)
I. Gluteal bridge.
I recommend doing it before essential exercises to lightly fatigue your glutes and subsequently load them more.
Exercise technique
1.
There are many nuances of the technique, the main thing here is to understand that you don’t need a lot of weight, which will still fall on your knees and spine, and not on your buttocks!
2.
The range of contraction of the buttocks here is small, so the exercise is only additional to fatigue the buttocks and their possible activation (in case of hypotonicity).
3.
If you have a stooped, round, round-concave posture, and especially with kyphosis, you cannot do a gluteal bridge across the bench! There may be problems with the spine, especially the cervical region. Replace the bench with a large fitball, or a floor where your head is not suspended and does not tilt back.
II. Leg press with high feet.
It is preferable to do the leg press while sitting rather than lying down at an incline. It works the gluteal muscles well if the technique is correct. You can focus on white muscle fibers (10-15 repetitions) with high intensity, with little fear of enlarging your thighs.
Exercise technique
1.
Place your feet higher, but in such a way that it is comfortable to work. The feet are slightly wider than the shoulders and slightly turned outward. The emphasis can be shifted slightly to the heels; there is no need to tear off the toes.
2.
The sacrum and lower back are always pressed against the back and do not round when the platform is lowered towards you.
3.
A common mistake of exercisers, performing bikini athletes and “gurus” trainers is that they believe that this position of the feet allows them to work the hamstrings, judging purely by sensations. In fact, this is a misconception that results in an unbalanced load on the front and back of the thigh. The back surface of the thigh, when pressing the platform, almost does not change its length, stabilizing the joint, which causes sensations. Whatever one may say, the buttocks, adductors and the anterior surface of the thigh work here, differing in different load distributions.
4.
The head should rest on the backrest or headrest. This is often a problem with the simulators themselves.
You can pump up your butt without swinging your legs
It is unlikely. Since there are very few isolation exercises specifically for the gluteal muscles. I would still recommend taking a closer look at your figure. With all the shortcomings of our appearance, each individual body is structured very harmoniously, and even if someone has thin buttocks and powerful thighs, perhaps the body needs this for some reason. Perhaps this is how he maintains some kind of his own balance, which can be dangerous to disturb. Or maybe, with additional development of the buttocks, the hips will not increase much - this also happens. We are, of course, talking about muscles. We are not talking now about cases where a large volume of any part of the body is determined by a large amount of subcutaneous fat. We also leave aside the situation in which a girl thinks that her thighs are too thick, while her friends think that they are completely normal.
In some cases, you can try to strengthen your buttocks while minimizing the impact on your hips. But success, to put it mildly, is not guaranteed.
Why Range of Motion and Form Matter for Muscle Growth
Let's say you're a beginner and want to try doing hip thrusts. You look at videos on YouTube, in most videos the hips drop quite low at the bottom of the movement. Naturally, you will want to repeat it too. But to gain additional range of motion, you allow your pelvis to detach from your ribs so that it drops lower.
At first glance, you increase the range of motion, but now the movement comes not only from the hips, but also from the back. This means your hips weren't stimulated properly and your glutes won't gain as much strength as they theoretically could.
You should not go so low at first. Then add some warm-up and mobility exercises to help you increase your hip range. Gradually, as your buttocks grow larger, you will increase the range of motion in your hips, so you will not only increase the size of your buttocks, but also improve their shape.
This is because the greater the range of motion you use, the more muscle fibers will be recruited, and therefore more muscle fibers will grow overall. This will help you develop a fuller, rounder butt. This will also help you engage the sides of your butt, making your hips appear wider and rounder overall.
Cardio is Not Enough to Lose Butt Fat
You often read that only strength training effectively burns fat, while cardio... only cardio and nothing else. Any thought taken to an extreme, as a rule, becomes absurd. Both strength training and cardio training show great effectiveness in burning fat, provided they are properly organized taking into account specific conditions and circumstances. Another question is that strength training also increases the volume of trained muscles, while cardio is not effective enough in this regard. It should also be taken into account that fat during training is consumed throughout the body, and not locally. Although the rate at which the thickness of the fat layer decreases in different parts of the body may not be the same, since fat is also deposited unevenly.
If your goal is just to lose a little fat, then a rationally organized diet and well-organized cardio training will be enough. But if you also want to increase the volume of some muscles (for example, the gluteal muscles), then take dumbbells and add strength exercises (for example, squats and lunges) to the program.
Cardio is enough to get a beautiful butt.
Variant of the previous one. The same extreme, only in reverse. True, the subtlety is in the word “do”. How to “make”? Lose weight? Gain muscle mass? Both, and can it be done without bread? I repeat once again: cardio training burns fat well (on the whole body - including the butt, although if the butt is very powerful and beefy, then this may be unnoticeable at first), and also strengthens some muscles (actively involved in them). And to increase the volume of the necessary muscle groups (buttocks, for example), strength training is excellent (with your own body weight, especially at first, and later with additional weights).
Running makes your butt beautiful
Doesn't. Running (and other athletic sports) can only make your butt look leaner and more sinewy. If this is exactly the meaning you put into the concept of “beautiful,” then yes, run. When looking at female athletes with beautiful butts, keep in mind that they not only run, but also jump, and even squat with a barbell. It is from this (and not from running) that their butts are beautiful. Well, genetics, of course, should not be discounted.
How do the buttock muscles grow?
Considering the answer to this question will help the athlete understand what mistakes he is making and what needs to be changed in his training process. So, the muscles of the buttocks increase their volume and grow in the same way as any other muscles in the human body. That is, she must receive sufficient intense physical activity, as well as the required amount of energy calories and building material (protein).
After receiving significant physical activity, when the athlete brings his muscles to exhaustion and literally “destroys” them, the recovery process begins (after approximately 20-24 hours, this time is known as the “protein window”). “Damaged” muscles begin to remove breakdown products (lactic acid) from their tissues and require the body to supply amino acids. This is a key point in its growth; here you must always remember that an increase in muscle volume occurs only at rest, and only in the presence of sufficient “building” material.
After the questions of the structure and mechanism of muscle growth have been discussed, we can move on to indicating the reasons why it does not increase in volume, although the athlete makes some physical efforts for this.
To develop your butt you need special exercises
It is known that in order to increase their authority (and, accordingly, cash flow from enchanted clients), some fitness trainers say that they have the secret of special exercises that will make your buttocks worthy of the title “The best butt of the universe forever.” However, this is nothing more than a marketing ploy. Yes, a competent coach can help your butt make significant progress towards gaining recognition from others. But this will happen not due to special secret techniques, but due to persistent methodical (and competent) application of the well-known exercises “squats”, “lunges”, “swings”, etc. Even if this coach calls them differently (“The flexible branches of cherry blossoms lightly touch the surface of the lake at sunset”).
Running efficiency
Running does a great job of increasing endurance and also stimulates the activity of burning fat tissue. If we talk about muscle strengthening, then running for the buttocks takes on some specificity, since it differs from regular jogging. There is an opinion that it is almost impossible to pump up your butt while running. This is partly true: running tightens the buttocks well, and is also able to strengthen them, subject to specific training rules, but it is not capable of pumping up this part of the body
For this reason, in order to obtain maximum results, you should perform additional exercises:
- Squats using weights.
- Pulling back the leg bent at the knee joint. Starting position: kneeling. If the technique of this exercise is performed correctly, a characteristic burning sensation , which indicates the effectiveness of the exercise.
- Starting position: kneeling. The leg in a straight position is moved to the sides and back. If you want to increase the load, you can weight the lower limb with a load.
- Incline exercises with crossed legs. The starting position should be straight. The legs are crossed and the pelvis is pulled back. Shallow inclined movements are made at a uniform pace. When performed correctly, a feeling of stretching appears in the area of the buttocks and posterior femoral surface. The ideal time to conduct such training is the end of the training process. Thus, stretching and relaxation of muscle tissue occurs simultaneously.
- Raising the pelvis in a lying position. Raising the pelvis should be done without interruption from the floor of the shoulder blades and back. In this case, the hands should be placed behind the head or along the body. Legs can be bent at the knees or in a crossed position.
Doing a lot of repetitions can make your buttocks smaller.
The only way to make your buttocks smaller is by losing weight. That is, reduce their volume by reducing the thickness of subcutaneous fat. No amount of exercise on its own can make your buttocks smaller, you can only make them bigger. Another question is that by performing multi-repetition approaches, we strengthen the muscles, make them more resilient, but do not increase their volume. This training method is suitable for those who want to make their buttocks denser and firmer, but not increase their size. You can strengthen your butt without making it bigger using multi-repetition approaches. Reduce - never.
At the beginning, we mentioned some things, the lack of understanding of which gives rise to the already discussed myths and many others, the names of which are legion. What things were we talking about? What do you need to understand so as not to succumb to wild gossip and not invent myths yourself? Well, first of all, you need to understand that the structure and functions of the human body, and therefore health, are based on genetics. Which cannot be changed. But this has already been discussed above. On the other hand, we must remember that genetics are only the basis. Therefore, both the body and the state of health can be corrected. Within reasonable limits. Therefore, any girl should not adjust herself to some abstract standards, but work on creating her own, deeply individual version of beauty. If it so happens that you have narrow hips and a slight build, then work, of course, pump up your gluteal and other muscles, but accept yourself for who you are. Take it as a fact that you will not have a butt like Jennifer Lopez or Kim Kardashian. So what? After all, not all men like such powerful forms. Moreover, a man’s attitude towards a particular girl is almost never determined by aesthetic ideals, but is formed under the influence of live communication. What do you like more – the greedy looks of others on the street or the sympathy of those people who are close to you?
Secondly, there is one more thing. Yes, there are genetics that you can’t argue with. There is proper nutrition, which is also a powerful support for health and normal life. But there is also life itself - activity, work and entertainment, life position, etc. Sitting on the couch, drinking kefir and talking about genetics, it is impossible to lose weight. And if it succeeds, the view will be so-so. It is a busy life, full of activity (including physical), and, in particular, training (if natural activity is not enough) that makes a person strong and resilient, and, therefore, beautiful. This applies to girls exactly the same as to men. It is a positive attitude - the desire to move and enjoy everything - that is the most powerful factor that shapes our appearance and its perception by others.
Therefore, run, jump, squat with dumbbells (or a barbell), play volleyball and tennis, ride a bike and ski, swim, and finally, just walk around the cities in search of attractions - everything will count. Especially if you do it with friends (loved one), having fun along the way. And don’t indulge in beer with chips and muffins (well, maybe only occasionally, once or twice a month). And if you are the mother of a wonderful baby (two, three, and so on, the more the better), then take them all along with your always busy dad and go on a bike ride (ski ride, to the pool, to the fitness room, at the end after all, just the whole family). And so - every weekend. May the Force be with you! And coffee!
Rules for running to strengthen your buttocks
How to run to pump up your butt is a question many beginners ask. To do this you need to follow a few simple rules:
- Warm up before training. This will stretch and warm up the muscles, preparing them for increased stress. Duration – 5-10 minutes.
- Increase the speed gradually, as well as the duration of the workout. At first, running can last about 15-40 minutes. It is especially important for beginners to observe moderation.
- Exercise at least 3 times a week. This will allow you to achieve a noticeable effect after 2-3 months of training.
- Avoid overwork. In this case, there is a temptation to skip a couple of workouts or quit altogether. Regularity is important in training, and strict adherence to a training schedule will allow you to achieve better results than occasional heavy loads.
- Finish your workout with walking. This will allow you to smoothly reduce the number of heart beats and prolong the fat burning process in the body as much as possible.
- Adjust your diet. Sweet, refined, high-fat foods should be avoided. You can also take special vitamins to strengthen muscles.
