By healthiergang writer Deborah Cimino, student in Nutrition Sciences.
7 Tips for Firm and Perfect Buttocks
The butt, the buttocks, the buttocks, let's call them what we want. In all three cases we are talking about one of the most trained muscles by women. Before starting to reveal the tips to obtain surprising results, you need to understand the conformation and anatomy of this muscle in general.
The gluteus is the muscle that covers the posterior part of the pelvis and is inserted on the femur. It is composed of three muscle bellies, gluteus minus, gluteus medius and gluteus maximus. What I want you to understand is that we are talking about one of the strongest muscles in our body, and it is for this reason that it needs strong stimuli and intense work to be toned! Below we will see what precautions to take to get firm and perfect buttocks!
1. Mistakes to Avoid
At this point, let's see what are the most common mistakes of women in the gym.
We have just learned that intense training is necessary for the glutes, which is why we have to forget about any type of impulses and series made by infinite repetitions.
In this way we are only creating rivers of lactic acid obtaining the orange peel skin effect, water retention and consequent swelling, and this is certainly not what we want! We must aim for a high and firm buttock while maintaining defined, slender, muscular legs.
Beyond the subjective canon of beauty that can be a typically muscular bodybuilder physique or a simply slim and toned body, a beautiful buttock remains a beautiful buttock.
2. The King of Exercises: The Squat
That's right, the squat is the best glute exercise associated with heavy loads by stimulating the glutes without incurring hypertrophy. This exercise must be performed very carefully to avoid overloading the knees and back, which is why it is recommended to place a small stool under the seat in order to gain confidence in movement. It is good to try to unload the weight towards the heel, in the rear part of the weight, keeping them in contact with the ground as much as possible.
The mistake that I often see in this type of exercise is precisely that of shifting the weight to the front of the foot by lifting the heels, causing damage to the knees and back. In this regard, I want to recall the importance of correctness in carrying out the exercises that are carried out in the gym: we are often tired and unmotivated and we pay little care and attention in the execution; here we find ourselves with the classic joint pains and, in the worst case, with more serious injuries with the passage of time.
We check the position, the breath and the load.
3. The Deadlifts: These Strangers
Often overlooked in the gym, the straight leg deadlift is another key to sculpted glutes.
Although often overlooked, it is a recurring synonym for frequent misperformations.
Also in this case it is necessary to pay attention to the posture maintained throughout the exercise; the legs kept slightly flexed, feet close together, pelvis and back must be kept on the same line with the load of the barbell brought forward, slowly lowered immediately below the knees and brought back to the original position by the combined movement of the pelvis and back. Remember to "squeeze" the buttock at the end of each repetition to optimize the work of the butt and hamstrings.
Ladies, don't forget to include this exercise in your leg workout schedule for optimal results!
4. Lunges, Lunges… and more Lunges!
To add to the list of exercises to do, you cannot miss the lunges, since, during the exercise, the back leg goes in considerable extension and coincidentally, the gluteus is a hip extensor!
You can do this exercise however you like, with dumbbells, multipower, barbell, but remember to preserve your knees… try to keep the weight always towards your heels.
5. The Press: within everyone's reach
Another great exercise, which allows us to load more weight. Not comparable to our aforementioned squat, but still well recommended for all those who suffer from joint mobility problems.
6. How often to train the legs and buttocks
Now that you have a clearer way to organize your glute training plan, you are surely wondering: how many times a week to include them in your workout?
What is the optimal formula to avoid overtraining and the accumulation of lactic acid?
Divide the leg workout into two parts.
That is, in a workout, quadriceps and glutes, in the second workout, hamstrings and buttocks, in the third workout, combined with a circuit training, i.e. high intensity toning exercises with short recoveries (jumps, lunges, squats ...) while maintaining light loads for maintain joint flexibility, limit swelling and burn fat.
7. Stretching and Cooling Down
I am more than certain, that very few of you at the end of each workout patiently lend themselves to the stretching of the lower limbs.
Haste, fatigue, boredom ... and once again you are gone without loosening your muscles that are still contracted from the efforts made during the training.
Know that in this way, your muscle recovery will be slower and you will slowly lose elasticity; the one that allows you to perform the exercises correctly while giving you a good extension.
Last but not least, the final factor of your workout: the cool down. This last phase of training allows, together with stretching, to relax the initially tense muscle.
Conclusion
Training must always be accompanied by proper nutrition and any additions that allow you to "nourish" the muscle, maintaining and increasing lean mass.
Pay close attention to the timing necessary to allow your muscle to grow and recover by respecting the "rest day" break days, (there should be at least 2 between one workout and the other of the legs and buttocks) and the recovery times between a series and the other to make the most of it.
Be constant, and the results will come after the first few weeks!
PS.
Do you want to discover the 6 best exercises to firm the buttocks?
