Experts recommend exercises to help us sculpt a more modeled butt. It seems that shapely butts are becoming more and more admired. Evidence of this is the many images of curvy stars on the pages of celebrity magazines, the popularity of low-rise jeans, and even Justin Timberlake’s hit pop song “Sexy Back.”
Wherever you look, the eyes are in the back. And whatever the shape of your butt, chances are you want to enhance it.
At least 99% of women who train want to work their glutes, just as many men compare having a muscular chest to being admired, for many women, being in shape makes them feel good about their body and image.
“If a woman feels confident that she has a nice butt, she’s not too shy to show it off,” adds Marilyn Genzel, a fitness trainer and owner of wellness studios in Stanford and Kent, Connecticut. “People are starting to see that curves are sexy. «
But can we really get those round, raised, chiseled derrieres that so many of us covet?
Can the butt be improved?
It largely depends on our genetics, it’s something a self-respecting coach should tell you first. When women ask me, how do I get a big butt? my answer is always the same: what you are born with is what you have to work with.
So if you’re genetically programmed to have a flat butt, unless you get gluteal implants (don’t laugh, there is such a thing), you can do lunges and squats all day and probably won’t be able to replicate Jessica Biel’s.
That doesn’t mean you can’t improve your strength or form. Can you make a difference? Yes, I think you can take it as far as your body will allow. You just need to set realistic goals.
Analyze the butt you have
The butt consists of three main muscles: the gluteus Maximus, gluteus mediums, and gluteus minimums. They work together to help us move our upper legs in all directions.
Every time you take a step, you are using the muscles in your butt. That’s why we have buttocks. They play an important part when it comes to running or walking, even bending over and moving. Believe it or not you work your butt all the time.
Unsurprisingly, walking is clearly the best butt exercise of all. For maximum impact, tackle some hills if you’re walking outdoors, or use the incline if you’re on a treadmill or treadmill. Just make sure your back doesn’t lean forward.
Stair machines, arch trainers, and elliptical trainers are also great options for glute shaping. For a change, try in-line skating or biking (inside or outside).
After working up an aerobic sweat, try these six expert-recommended strength exercises:
Centralized exercises for the butt
1. Squat down.
Stand with your feet parallel and shoulder-width apart, use a full-length mirror if necessary to check your posture. Slowly lower your hips, making sure your knees don’t go over your toes.
A great variation for beginners is the ball squat: Standing with your back against a wall, place an exercise ball between your lower back and the wall, then squat down, keeping your feet forward.
2. Standing lunges.
Starting with your feet parallel and hip-width apart, take a giant step forward. Slowly lower your body, bending both knees. Bend your knees no more than 90 degrees, keeping your front knee in line with your front ankle. Then repeat with the other leg in front.
A more advanced version is staggered lunges, in which you move forward after each lunge, alternating legs. Most people do not use proper form in this exercise, which can put undue stress on the knee joints and lower back.
3. The prone leg is raised on a ball.
Lie on your stomach on an exercise ball, with your hands on the floor. As you tighten your gluteal muscles, lift one of your legs slightly off the floor, keeping your leg straight. Then alternate sides. As you get fitter, try lifting both legs simultaneously, but only if you can do it without straining your back.
4. Prone hip lift on a ball.
Lying face down on an exercise ball, rest your forearms on the floor and stabilize the ball under your hips and upper thighs. Using your arms and core muscles for support, bend your knees to 90 degrees and bring your feet together. Squeezing your glutes, slowly move your thighbones slightly away from the ball, being careful not to use your lower back muscles. This is a minimal movement: you should lift your legs 2 inches’ maximum.
Lie on your back with your knees bent, feet on the floor and hip-width apart. Slowly lift your spine off the floor from the bottom, one vertebra at a time, contracting your glutes and hamstrings (back of thighs) until you have a diagonal line from shoulders to knees, if necessary use a mirror to check your posture Return to the floor slowly, one vertebra at a time.
6. Side leg raise.
Lying on your side on the back edge of a mat, place your feet on the front edge of the mat, then lift your upper leg and rotate it out into your hip socket. Keeping your hips stacked and your torso as still as possible, raise and lower your leg, reaching out from your upper thigh. Repeat in the other side.
Strike a balance
It’s important to remember that healthy eating habits are a big part of the equation for creating a better shape, for your butt and the rest of your body, for that matter.
If the rear is too big, it probably means too big, it can’t be reduced. Speaking of big butts, many of us fear that building muscle in our butts can make them appear bigger. This is a question that every coach hears, at some point.
But women don’t have enough testosterone to build the kind of mass most people fear. If your butt gets bigger, maybe there is extra weight on top of the muscles. Remove the weight and you will see the definition.
Genetics also play a role here. If you feel like you have the potential to develop a bigger butt, do your strength exercises without any additional weight and focus more on aerobic exercises.
And how to maximize your glutes more?
The butt is like any other muscle. You have to overload the muscle to be able to develop it to the maximum.
That means doing strength exercises with increased weight, extra reps, and shorter rest periods between exercises. Progressive resistance training, along with a high-quality diet, builds muscle mass.
Regardless of your genetics, you and your butt can’t go wrong by getting fitter. Exercise, done properly, consistently and progressively, will shape and tone your butt. You just have to go out there and reap the benefits.
This is really a controversial topic, if you have had good results getting a better butt doing exercises, tell us about your experiences in the comments.