How To Firm And Tone Your Butt
Beyond the aesthetic factor, the key lies in health. Here are three reasons:
1. The butt in not prepared to spend 8 hours at a chair. In doing so, we condemn it to self-destruction, because, due to pressure, it loses collagen and elastin, essential proteins for the body that have the function of maintaining flexibility in the tissues. Little by little, we are left without the natural ability of the buttocks to stay firm, in shape and texture.
2. The gluteus is motors of movement. They help us to be more efficient in everyday activities: walking, climbing stairs or bending over, as in sports: improving performance and protecting ourselves from injuries.
3. It’s the most powerful muscle group. Divided into gluteus maximus, middle and lower, next to the abdominals, carries out an essential mission: stabilizes and guarantees of body posture.
WHAT HAPPENS WHEN THE LACK OF TONE PREVENTS YOU FROM DEVELOPING YOUR FUNCTION CORRECTLY?
Other parts of the body that are not designed to do that so are forced to take over the functions of the buttocks. And that’s why the pains comes, overloads and injuries, especially in the lower back and knees.
HOW TO AVOID THIS DISASTER?
We must strengthen our butt. Try to walk as much as possible (10,000 daily steps are ideal), forget the elevator and climb all the stairs you find and get up every hour of the chair. In addition, an elliptical machine, swimming, tennis or yoga are good options for sculpting with moderate aerobic activities, while high-intensity interval training (HIIT) is the most effective alternative to raise the pulsations in a short time. Stride, squats, kick straight back, leg and hip elevations (with or without weight, elastic bands, discs…) form table 10.
And diet influences a lot. To enhance the effect of exercise, nourishes the muscle with high quality proteins (lean meats, eggs, legumes), and eliminates sweets, processed foods and fats such as butter, industrial pastry and sausages).
ELEVATION OF THE PELVIS WITH EXTENDED LEG
Lying on your back, lift your hips, squeezing your glutes as you go up.
KICK STRAIGHT BACK IN AN ALL FOURS
Elevate a flexed leg, locating the force in the gluteus without forcing the lumbar area.
Sit down, grab the bar with weight (little if you’re a beginner), and lift it up as you get up, hip forward and tight buttocks.
SIDE BY SIDE LIFT
With the legs half-flexed, one of them climbs noticing the action in the gluteus. With/without elastic band.
Stand with your feet about hips width apart, bend your knees (without exceeding the tips of your feet) and lower your buttocks to sit down.
* Consult with a personal trainer before doing the EXERCISES, take care of the technique and interrupt before discomfort /pain.
Practice the exercises 3/4 days/week (3 series, 10/15 repetitions/leg).
Photos: Getty Images, Mentxu Fernández