19 January 2022
We often start rear-body workouts to plump up our favorite pair of jeans. Or to look impressive in a swimsuit on the beach. However, there are at least 5 more (more serious) reasons why we should pay special attention to butt training. We have prepared a short list for you, after which you will surely rush to the nearest sports center.
The butt is made up of three main muscle groups – the gluteus maximus or gluteus maximus, the gluteus medius – the middle gluteus muscle, and the gluteus minimus – the gluteus minimus. With their help, we pull the hips behind us, open them to the side, perform inward and outward rotations, etc. Although they are particularly important, they often remain weak and in insufficiently good shape.
Sitting for too long, especially for people with static occupations at a desk in an office, “blocks” the effective work of this muscle group and makes it difficult to get in shape. Once you improve your form, however, you’ll enjoy a number of significant benefits.
A tight butt gives better support to the lower back and lower back. In this way, this part of the body bears less load and, accordingly, the risk of injuries is also minimized.
Strong athletes train their glutes. Remember this! Trained buttocks and legs improve your speed, flexibility and ability in various exercises, walking and running.
A tight glute keeps the core stable and prevents swaying left and right. This instability is usually compensated for by the knees and ankles, putting too much stress on them. A tighter back = less risk of knee strain and injury.
The benefits for your body’s physical condition are undeniable. However, we cannot ignore the effect of a tighter butt on your self-esteem. And it will definitely increase! The correct posture brings self-confidence, and the positive assessment that you will certainly receive from others will also cause a big smile on your face.
We’re not going to lie to you that the results of butt workouts (like most other workouts) come quickly, or that they’re achieved with a magic wand. On the contrary, it takes persistence and self-discipline. It is extremely important to eat right, rest enough, strictly monitor the correct position of your body during training.
When squatting, for example, you must keep your head facing forward, your shoulders straight, and your chest open. Squat down as if you were sitting in an invisible chair with your back straight and your heels firmly planted on the floor. At the lowest point of the squat, your thighs should be parallel to the floor and your knees just above your ankles. Don’t let your knees buckle in on the up or down movement.
No less important is the position in other specific exercises for the butt. Use the mirror in the gym to check your body position regularly. Do not hesitate to consult your coach if you need help.
All these small details will make your training more effective, and why not also change the way you look at other aspects of life outside the gym. You will start to think about whether you are sitting with your back straight in the chair and whether it is right to eat the greasy sandwich that tempts you from the window of some fast food restaurant.
If you need more reasons to start paying more attention to your butt, don’t hesitate to ask one of our trainers.
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