Toned and sculpted buttocks are a priority in training for many athletes. It is quite difficult to pump up these muscles, but if the goal is set, nothing is impossible. The main thing is to be prepared for serious and regular training. Hard training will allow you to get good results within a month.
The gluteal muscles are responsible for several essential functions for the body:
- fix the hip joints;
- abduct and rotate the hips;
- allow the body to straighten;
- make an upright gait possible.
The physical form of this large muscle directly affects the condition of the musculoskeletal system. If your buttocks are toned and pumped up, your figure looks much more attractive and your health improves.
To make this muscle group more elastic and round, it is not enough just to visit the gym. It is necessary to concentrate on exercises that are aimed at working the buttocks and also help strengthen the back.
A set of exercises for the buttocks in the gym
To load your buttocks as effectively as possible and get quick results, you should focus on the most effective exercises for the buttocks, which specifically target this large muscle.
Squats
This exercise seems quite simple to many beginners, but a violation of the technique in the first stages occurs even when performing the lightest movements. To avoid making mistakes, it is better to start training under the strict guidance of a trainer. Particular attention should be paid to the correct placement of the feet, performing shallow squats, as well as lifting the torso upward not with the front of the thighs, but with tension in the gluteal muscles.
The number of squats should vary between 8 and 10 repetitions in each of 5 sets. You need to do the exercise at a given pace every two days. If you do everything correctly and don’t shirk, the excess fat layer will begin to quickly disappear, and muscle mass, on the contrary, will strengthen and grow.
Deadlift
The use of weights always has a positive effect on training. The main thing is to handle the projectile correctly. When the dumbbells are in the hands, the shoulder blades are brought together, and the buttocks are pulled back, tilted until the muscles feel stretched. Straightening should be carried out exclusively using the buttocks.
The number of repetitions in deadlifts should be at least 10. You should do 5 sets, and include deadlifts in your training program twice a week. Exercise is only beneficial when done regularly.
How to pump up your butt in the gym [Fitness Girlfriend]
Lunges with weights
You can use dumbbells held in your hands or a barbell on your shoulders. The choice of weighting material is entirely determined by the level of training. This exercise requires special attention to posture, which is adjusted through the head and shoulder girdle. The lunge is made with one leg, and the other is left in the original position. Lower the body down until the knee touches the floor surface and the stationary leg forms a right angle along the bend area. The load is held for several minutes and then returned to the starting position. When it is accepted, all movements are repeated, but now on the other leg.
Swings using weights
Almost every sports complex has special exercise equipment that allows you to pump up the flexors of the gluteal muscles. If there is no such device, you can use an alternative option, which consists of putting weights on your legs and then lowering them to your knees.
When performing the exercise, your hands rest on the floor. One leg is bent at a right angle and raised until the front thigh is parallel to the surface of the floor covering. The main emphasis is on the upward movement of the leg, which is similar to pushing a button with the heel.
Leg spreads to the sides
This exercise allows you to work both the gluteus minimus and gluteus maximus muscles. It is performed on a special simulator, which is equipped with a support for the back. When the straight position of the torso is fixed, the outer sides of the thighs of both legs are pressed against the stop, and then, with effort, they begin to push them to the side. Having reached the maximum position, they linger a little and return to the starting position.
You need to do at least 4 sets, each of which should have 20 repetitions. Each cycle is performed without any pause. You need to move extremely evenly. Jerks are unacceptable. Tension is created in those parts of the body that require elaboration.
Reduction of legs with weights
To perform this exercise you need a special simulator. It is a little similar to the one used to spread the legs, but differs in purpose and area of influence. Exercises on it allow you to work out the adductor muscles of the femur.
Using both types of exercise machines helps give the outer buttocks a rounded shape and firmness. If you limit yourself to exercising on only one of the devices, this can lead to the development of disproportion. Therefore, you need to work on the conjugate areas, that is, perform both the abduction and extension of the legs.
Leg abduction on a block
To perform such an abduction, you must have at your disposal a block simulator and a cuff handle with fastening. The latter is fixed on the leg. When the cuff is on, stand sideways to the machine. Slowly move your leg to the side, holding onto the block. You cannot help yourself with your pelvis, torso or knee. When the abducted leg is at the extreme point, you need to fix this position for a while and then slowly return it to its place. Do the exercise for 4 sets with 10 repetitions each.
How to pump up your butt. Training in the gym.
Three gluteus maximus muscles
Gluteus maximus muscle
Did you know that the gluteus maximus muscle is the largest muscle in the entire human body? Its job is to support the torso in an upright position, which is the reason for its size and power.
As the name suggests, it is the largest and closest to the surface muscle of the entire gluteal muscle group.
The function of the gluteus maximus muscle is mainly to extend the upper legs (hips) - for example, when rising from a squat position. Another example of including this muscle in work is lifting the torso tilted forward. Picture yourself swinging a kettlebell and you'll get a good idea of how this muscle works.
Hip extension also occurs during deadlifting, pushing off the legs during running and skating, and simply while swinging the leg.
This muscle is also involved in turning the leg - for clarity, imagine, for example, a duck walk.
Gluteus medius muscle
The gluteus medius is the smallest of the gluteal muscle group, located underneath the gluteus maximus and provides stability to the hip joint, especially when standing on one leg. Thus, when walking or running (where the legs are used in turns) or climbing stairs, the gluteus medius muscle is tensed to prevent the pelvis from sinking to one side.
Moreover, the gluteus medius (and minimus) are involved in hip abduction.
Gluteus minimus
It is the smallest of the gluteal muscle group, located directly below the gluteus medius. Its main function is to provide stability to the hip joint. It works together with the gluteus medius muscle.
I hope that this little anatomical excursion did not confuse you. Essentially, that's all you need to know to perform the exercises. Well, let's move on to...
How to do the exercise correctly?
The following recommendations should be followed:
- when they sit on the exercise machine, straighten their back and straighten their chest;
- fix the accepted position, after which the inner parts of the thighs are placed on the support, and the center of gravity is transferred to the bones of the seat;
- the legs are brought together by the force of the adductor muscles, and when they reach the maximum possible position, they pause to create a contraction;
- withstand the tension for several seconds, and then slowly return to the starting position, but not by inertia, but due to the muscle group being trained;
- without any breaks, they immediately begin to do the next repetition and so on.
Each exercise is performed at least four sets, the number of repetitions in each should reach twenty.
Where to start and basic tips before training your buttocks
Exercises for the buttocks will be effective if they are performed regularly and comprehensively, both in the gym and at home. It is equally important to adhere to certain recommendations for effective training, including:
- Performing a preliminary warm-up. This could be light jogging or brisk walking on a treadmill, or riding an exercise bike. The optimal warm-up time is 10-15 minutes.
- Taking into account the level of physical fitness. Beginners are recommended to perform glute exercises on machines, which will allow them to maintain balance and control movement coordination. Such exercises are comparable in effectiveness to training that requires the use of free weights.
- Drawing up a plan for training, recovery and rest. It is recommended to work the buttock muscles 3 times a week. Strength training in combination with aerobic training (running, cardio, jumping rope, active sports) is most effective.
- Proper nutrition. A sufficient amount of protein and limiting carbohydrates within the daily norm of KBZHU promotes effective muscle building.
Meals during classes
Without proper nutrition, it is impossible to achieve maximum results. Intense training is not a reason for refusing to control your calorie intake. Success from exercise is possible only when you do not eat fried, fatty, or over-salted foods.
Kefir should be replaced with plain water, and the main emphasis in the diet should be on boiled or steamed vegetables. In addition, you should remember that you should not eat for at least an hour before any intense training.
To get the best results from strength training, you must:
- eat in small portions;
- eat food at the same time;
- eat small portions to create a calorie deficit;
- Constantly add variety to the menu.
The set of products that should be included in the diet must be selected taking into account the individual characteristics of the body.
10 principles of nutrition for fitness girls!
Diet for losing weight on your legs and strengthening your butt
A very important aspect in strengthening the gluteal muscles is diet. If you eat improperly, you will gain muscle mass, but the fat will not go away. This will only lead to more volume and will greatly frustrate you. Therefore, try to reduce your calorie intake. The best option would be 1200-1400 calories per day. And the principle of fractional nutrition will help you avoid severe hunger - we eat little and often.
Vegetables and fruits will help in the fat burning process. Try to consume at least two servings of these foods per day. But there is no need to be afraid of the fats contained in food. It is vegetable fats that take an active part in the fight against excess weight. So feel free to add olive oil to salads, eat fish and nuts.
But you will have to forget about sweets, carbonated drinks, fast food and alcohol. After all, this is the real source of cholesterol. Moreover, these products not only slow down the process of losing weight, but are also completely harmful to health, disrupting the functioning of the digestive tract and causing various diseases.
Therefore, a slim figure and health depend solely on you. Be patient and set yourself a goal, constantly motivating yourself. This way you will achieve the perfect result and be able to boast of a beautiful figure not only this summer, but also in winter.
Why does fat go down?
Girls, however, like men, are concerned with the question: why fat is deposited on the stomach, hips, and legs. It would be nice if it was deposited on the chest, or around the biceps. But no, he tortures everyone in other places.
This question arises especially acutely in the spring, when the warm sun makes you want to wear light clothes.
The accumulation of fat in problem areas is explained by the self-preservation strategy genetically embedded in us. Any energy that the body has stored “for a rainy day” goes into the “piggy bank” around the stomach and hips. This is a natural place for fat accumulation, the so-called airbag. In nature, this is a defense mechanism; in the modern world, it is a consequence of overeating and a sedentary lifestyle.
The female hormonal background additionally contributes to the accumulation of fat in problem areas, since, from the point of view of nature, this is the protection of future offspring.
Don’t worry, we’ll talk about the stomach in another section, but let’s start working on the legs and buttocks right now!
Squat deeply with your feet wide apart
When performing barbell squats, you can place more emphasis on your glutes by placing your feet shoulder-width apart or wider. If you decide to choose a Smith machine for this exercise, then place your feet a short distance in front of you.
To put more emphasis on the hamstrings and butt muscles in the leg press, I place my feet on the top of the platform. If you place them lower, you will be using almost only your quadriceps.
But how deep should you squat, you ask? This largely depends on the level of mobility in your hips and lower back. An effective way to work your glutes is to lower yourself to the point where your legs are bent at a 90-degree angle.
If you can squat this low without rounding your back, then this depth will be sufficient for you.
