Buttock training
Synonyms in a broader sense
Butt training, gluteus muscles, gluteus press, abdominals-legs-buttocks training, gluteus
Muscles involved: gluteus large muscle (gluteus maximus), gluteus middle muscle (glutaeus medius), gluteus small muscle (gluteus minimus)
Antagonist: lumbar iliac muscle (M. iliopsoas)
General
The gluteus muscle is the most important Hip extensor and thus indispensable for walking upright, among other things. Humans therefore have more pronounced buttocks than mammals, which move on all fours. It also enables us to stretch the upper body from a bent position. In summary, the gluteus comes into action with the following movements:
Extension of the hip
Outward rotation (external rotation) of the thighs
Spreading (abduction) and
Bringing the thighs up (adduction) over the hip joint
The buttock training consists in particular of exercises that involve stretching the hips or moving the legs away from or towards the body. Exercising the glutes isn't all off aesthetic reasons, but also from sports medicine point of view very useful.
aesthetics
A muscular, "firm" bottom is a must for both men and women Ideal of beauty. In the last few years in particular, there has been a trend towards more curves for the female “back”. This is also happening in the Cosmetic surgery Noticeable: even if fat is still being sucked off in other places, the buttocks are now much more often about more fullness Spraying on or Insertion of implants. But that doesn't really have to be the case, because good results can be achieved with good gluteal muscles even without a scalpel.
How much people deal with the perfect bottom shape can also be seen in the division of the different buttock types:
Apple bottom: This bottom shape is considered ideal. It is round, crisp and looks very sporty.
Nectarine Po: This shape is also very popular. It is small, tight and yet round. So a more delicate version of the apple bottom.
Potato Po: Unfortunately, the potato bottom usually looks a bit "hanging" and is also prone to cellulite. But with a mixture of endurance sports to burn fat and buttock training, the buttocks become firmer and crisper.
Pear Po: In the pear shape, the bottom is slightly narrower at the top and widens towards the thigh. It is also very flat. This type of bottom becomes a little rounder through targeted muscle building in this area.
Tomato bottom: The tomato is round and plump, but not as crunchy as the nectarine or apple shape. Therefore this bottom is also more prone to cellulite. It can become firmer with endurance sports.
Training tips
As with abdominal muscle training, for example, buttock training is about the right ratio of body fat to muscle mass.
The gluteus can be very well trained and pronounced, but excess fat deposits hide its shape. Therefore, in this case, not only the buttock itself, but the entire body muscles should be trained to reduce fat.
Unfortunately, it can happen that the fat does not initially go back to the desired location - in this case the bottom. We cannot influence where the body begins to use up its fat deposits. That is why one shouldn't be discouraged by such initial results, but rather see it as an incentive to continue. The changes will gradually progress.
Endurance sports such as jogging, cycling or swimming are particularly suitable for burning fat. For the ideal shape of the gluteus, strength exercises are then necessary that stimulate the muscle to grow. Training in the gym is not absolutely necessary. Many buttock exercises can be done at home without much effort (see: Exercises against cellulite). This has the advantage that you save the monthly fee in the fitness studio and you can actually train anytime and anywhere, even when traveling or in the fresh air.
Finally, the buttock training should also be accompanied by a healthy, balanced diet. A diet is considered balanced if it consists of the three basic nutrients carbohydrates, proteins and fats in equal parts.
In addition, hunger cures are strongly discouraged. Although you initially lose a little weight during this procedure, this consists almost entirely of water and muscles, which are broken down by the “emergency”. A long-term reduction in body fat is therefore not possible.
Also read: Weight training for women
Buttock exercises on the device
The advantage of many of these exercises is that not only the gluteal muscles, but also the leg, arm and back muscles are trained. This also has a positive effect on calorie consumption during an exercise.
Abduction on the device: while sitting, the legs are pulled apart with force and then brought back together without the weight being put down. If you lean your upper body forward, you train more of the gluteal muscles; if you lean your upper body back, you train more of the middle gluteal muscle.
Abduction on the cable: one leg is attached to the cable pulley and then pulled to the side as far as possible.
Lunge with barbell: the barbell lies on the neck and is held with both hands. Then go into a lunge and bend your front leg until the straight back leg almost touches the floor. Then slowly go back again.
Leg press: the legs are slowly stretched (but not to full extension, but slightly bent) and then bent. However, the weight is not reduced.
Hip extension on the device: When standing, one leg presses back against the weight and is then slowly led back again. The movement ends before the weight is lowered.
Hip extension on the cable: one leg is attached to the cable loop and then pushes back as far as possible.
Hyperextensions: the feet are held by a cushioned roll, the pelvis is supported by another cushion. The arms are on the chest or behind the head. The upper body is slowly bent and then lifted back to the horizontal.
Squats with a barbell: the barbell lies in front of the shoulder and is held by the crossed arms. The knees are slowly bent until the thighs are parallel to the floor. Then they are stretched again.
Squats with dumbbells: a dumbbell is held at the side of the body in each hand. Slowly bend your knees and then straighten up. The upper body and head stay straight in one line.
Barbell deadlift: the legs are bent until the thighs are parallel to the floor. The barbell is grasped with both hands and the legs extended with the back straight. During this movement, the dumbbell is lifted up and then put down again.
Buttock exercises for home
For these exercises you need no tools, but only works with your own body weight against gravity.
Abduction while lying down: in the side position, the forearm supports the upper body. The leg on top is slowly raised and lowered again.
Lunge: a lunge is made and then the front leg is bent. This flexion is carried out until the knee of the back, straight leg almost touches the floor.
Climber: the starting position is the push-up. One leg is pulled straight towards the chest and then briefly touches the floor with the knee. Then it is brought back into extension.
Burpee: the exercise begins with a push-up. When the arms are stretched again, the feet jump forward towards the chest and you stand up. The straightening goes directly into a leap upwards with arms stretched out. Then the hands go back to the floor and the feet jump back into the push-up.
Good Morning: The starting position is standing, the hands are either crossed over the chest or, for advanced users, stretched over the head. With the back straight, the upper body goes forward until it is horizontal. Then he is stretched back into an upright position.
Hip raises: in the supine position, the arms lie next to the body and the legs are perpendicular to the ceiling. Then the hips are slowly raised so that the bottom no longer touches the floor, and then put down again.
Hip extensions: When standing on four feet, one leg is pulled towards the chest. Then it is stretched completely backwards, held briefly and then led back again.
Squats: the feet are a little wider than hip-width apart. With the back straight, the legs are slowly bent until the thighs are parallel to the floor. Then you straighten up again.
