You’re dreaming of beautifully shaped, round and lifted booty? You feel that working out doesn’t work for you? You’ve always had a ‘flat’ buttocks complex? If your answer to any of these questions is ‘yes’ – this article is for you!
Good news first: building a butt really is possible (!) and very real! You only have to understand a couple of simple mechanisms and rules to quickly see the desired result. I’ve been through this myself! Seriously 🙂
Ten artykuł pomoże Ci zrozumieć: funkcję i biThis article will help you understand: the function and biomechanics of the gluteal muscles, the appropriate selection of warm-up exercises, workouts and training loads in butt sculpting as well as the inestimable role of diet in shaping your figure.
1
LEARN THE FUNCTIONS OF THE GLUTEAL MUSCLES AND USE IT!
FOR YOUR WORKOUT TO BE EFFECTIVE, YOU NEED TO KNOW WHAT TO ACTIVATE AND HOW TO DO IT!
If you don’t know the structure and function of muscles, at least on a basic level, you can work out in the wrong way for your whole life, feeding into a conviction that exercise doesn’t work for you. You couldn’t be more wrong!
Here is the knowledge about gluteal muscles in a nutshell.
There are 3 gluteal muscles: gluteus maximus (which constitutes the bulk of the buttock), gluteus medius and gluteus minimus. Gluteus maximus extends the hip joint, and g. medius and g. minimus abduct and internally and externally rotate the leg at the hip joint (now take a moment to imagine and try out these movements!)
PThink of the fact that the buttock works every time you extend your hip back from a bend, squat or step. Do a few squats, firmly tightening your buttocks at the moment of extension. Think about them, focus on the sensations coming from your body. The brain-muscle connection is an important aspect of an effective workout!
2
WARM-UP BEFORE BUTT EXERCISE!
DON-T SKIP THE WARM-UP! IT WILL HELP ‘WAKE’ YOUR GLUTEAL MUSCLES AND PREPARE THEM FOR LATER WORK.
Note that by having a sedentary lifestyle (sitting at the office, in the car, at home… We are sitting way too much!), you are constantly stretching your gluteal muscles and simultaneously tightening antagonistic (i.e. acting in reverse) muscles – the iliopsoas muscles. This pattern is largely responsible for the fact that it is so hard to ‘feel’ our butt working during exercise.
So what’s a good warm-up? Squats with the load of your own body (done correctly!) and buttock activation with resistance bands. (In this video you will find examples of exercises and tips on how to do them correctly!)
3
BIG MUSCLES = BIG LOADS!
Be honest with yourself… You won’t build your buttocks by leg swings, even less by cardio exercise… It just doesn’t work this way…
BUTTOCKS ARE BIG MUSCLES, AND BIG MUSCLES REQUIRE BIG TRAINING LOADS!
You will get these in two ways: by working out with resistance bands or exercising with loads. Of course, if you’ve already mastered the technique, you can combine bands and loads – and in my opinion this is what produces the best results!
The most beloved and effective gluteal muscle exercises:
• Squats with band over the knees
Pośladek aktywowany najmocniej w punkcie pełnego rozciągnięcia (na samym dole poprawnie The buttock is activated the most at the point of full extension (at the very bottom of a correctly done squat). You need to remember to finish off the movement correctly by ‘buttoning up’ (maximal tightening) of the buttocks during the extension of the hips. Pay attention to your knees – they should be moved externally while stretching the band to the sides.
• Deadlift
Functional exercise involving many joints, strongly targeting the buttocks, the hamstring muscle group as well as the spinal erectors and other back muscles
• Hip trusts
The strongest activation of the buttock at the point of full tightening – when extending the hips. Add a band (band over the knees, constantly kept tight) in order to activate the medius and minimus muscles as well.
Remember: the key to doing these exercises correctly and, above all else, safely (!) is a correct technique!
Watch a workout video and make sure you’re doing the exercises correctly! Remember that it’s the correct technique that brings about results! See video with a sample workout
4
ADD UNILATERAL EXERCISES TO YOUR WORKOUT
Simply put, these are exercises done while standing on one leg 🙂 In butt workout these will include: deadlift on one leg, stepping onto a box (or other rise), steps forward and back stances in various configurations or Bulgarian squat. It is worthwhile to add them to every butt workout as so-called auxiliary exercises after the main exercises (described in point 3.)
What’s the point of doing them?
The point is, among other things, to also activate the medius and minimus muscles that are responsible for stabilising and abducting. They are situated under the gluteus maximus and when they are well developed, all these muscles together produce the desired effect of a round and ‘lifted’ butt.
These exercises also improve body awareness and teach you how to control the body, positively influencing the brain-muscle connection, which causes your workouts to be more effective..
In this video I’m showing a workout using these kinds of exercises.
5
ENSURE PROPER HYDRATION
REMEMBER: YOUR RESULTS ARE BROUGHT ABOUT BY MORE THAT JUST WORKOUTS!
Our body consists of numerous complex and interacting mechanisms. This is where the role of water comes to play. Almost all physiological processes take part in an aquatic environment. Without proper hydration, our digestion and absorption will be impaired – along with our strength during workouts..
Treat your body holistically. Give up, or at least (strongly!) limit alcohol and sweet, processed beverages. Drink water! It’s really simple…
6
POSITIVE ENERGY BALANCE & ADEQUATE PROTEIN INTAKE
Możesz ćwiczyć ciężko, mieć dobry plan treningowy, wykonywać ćwiczenia dbając o perfekcyjną technikę You can work out hard, have a good training plan, do the exercises with perfect technique, and… There’s no effect. Bear in mind that developing muscles is a very energy-consuming process. In a way, muscles are a ‘luxury’ tissue to our body. Just think about it: in the first place, the body expends energy (kilocalories) on essential things: thermoregulation (warming up or cooling), digestion, breathing, production of enzymes and hormones… Yes, all that requires energy! And we draw energy from food …
YOU WON’T BUILD BUTTOCKS (MUSCLES!) ON A CALORIE DEFICIT DIET!!!
Uświadomienie sobie tego prostego faktu, pomoże zrozumieć dlaczego ćwicząc ciężko i wydawałoby się poprawnie, wciąż masz płaską, małą pupę…
Żeby zbudować poślady, musisz jeść więcej kalorii niż wydatkujesz.
Realising this simple fact will help you understand why your butt remains small and flat despite working N ORDER TO BUILD YOUR BUTT, YOU HAVE TO EAT MORE CALORIES THAN YOU EXPEND
And, what is more, calories from the right products. Only a well-balanced diet with an adequate supply of proteins (the muscles need some building material!), fats and carbohydrates will allow you to achieve the desired effect.
In my case it was the introduction of a slightly positive energy balance diet (over 2500 kcal), with over 100 g protein a day, quite high in fats and an average amount of carbohydrates. It is also a good idea to eat a rotation diet, where you consume significantly more on workout days than on days without strength training.
7
THE RIGHT DOSE OF MOTIVATION
Don’t lose the joy of the workout and of… life when pursuing your dream goal! It’s important 🙂 Frustrated and constantly pissed, you won’t be effective.
FOCUS ON THE PROCESS, ON FEELING OF MOVEMENT, MONITOR YOUR PROGRESS CLOSELY.
Give yourself time! The result will not be visible right away 🙂
Stick to your diet, but don’t go to extremes. A glass of wine or a pizza slice doesn’t mean everything just went down the drain…!
Try to imagine the motivation curve. At first, your effectiveness grows along with motivation. But when the motivation is too high, above a certain optimal point, it starts negatively correlating with the effect! The only thing you’re going to achieve is lowering your self-esteem (you probably know thoughts like ‘I failed again,’ ‘I’m beyond hope…’ I do!…) and discouragement…
GO FOR IT! IT REALLY CAN BE DONE!
I’m leaving you with a ‘before’ and ‘after’ pic to motivate you and show you that nothing is impossible 🙂
Jump into your favourite leggins and don’t be afraid of weights! Good luck!
-Nat.
