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To prevent them from losing their shape, there are 3 key areas in the buttock region that should not be neglected: the gluteus maximus, the gluteus medius and the gluteus minimus.
1. Build the Muscles of the Buttocks and Maintain Them
Did you know that the buttocks are basically made of muscles? That's why it's important to exercise them if you want to tone them. Indeed, do you know their anatomy? Here are some details:
The gluteus maximus (rear of the pelvis): also known as "the posterior", it is the largest and most superficial muscle of the gluteal muscles. When toned, this very large muscle keeps the buttocks high and gives them a rounded appearance.
The gluteus medius (side of the pelvis): this is what you use to rotate around the hip and make side elevation movements, among other movements. This thick and short muscle shaped like a fan emphasises the top of the buttocks, while also contributing to their curved shape.
The gluteus minimus (deep muscle): like the gluteus medius, it defines the contour of the hip. In particular, it prevents bulging at the side (join between the thigh and the hip), which is an area particularly suited to storing fat.
2. Take the Stairs Instead of the Lift
When climbing the stairs, the quadriceps are exercised as well as the glutes as you extend your hip. This makes climbing steps an excellent exercise that can be done everywhere. If you want to exercise the glutes in greater depth, make sure your foot is flat down on the step and climb the steps two by two. Also remember that this also applies to short journeys that can be done on foot rather than by car!
3. Effective Exercises to Strengthen Your Buttocks
To strengthen the muscles of your buttocks, we advise you to train moderately but regularly, i.e. at least twice a week. Here are 4 exercises that you can easily replicate at home. All you need is a gym mat!
Exercise 1: Squats
Squats are great exercises to have well-shaped buttocks. For this exercise, working with slightly heavier loads can produce interesting results. In order to find the weight that suits you, you should only be able to complete 10 squats, not one more, not one less. In this way, which will involve trial and error at first, you will be able to work out your ideal weight.
Exercise: place the bar at the top of your back by bringing the shoulder blades together and contracting the trapezius so that the bar rests on the muscles and not on the bones. Start standing upright, looking forwards, with your feet parallel and hip-distance apart. Flex the hip by pushing the buttocks backwards. The bust naturally leans forwards to maintain balance.
Safety instructions: be sure to keep the abs contracted and the knees must not move forwards beyond your feet.
Breathing: breathe in as you go down and breathe out as you move back up.
Repetitions: complete 4 x 10 squats with 1 minute of recovery between each set.
Exercise 2: Lunges
Exercise: start standing upright and move one foot far enough forwards so that the calf remains vertical. Keep the upper body straight and your arms stretched out horizontally, then lower the rear knee so that it almost touches the ground and stand back up.
Safety instructions: keep the abs contracted during the exercise and make sure that the knee does not go further forward than your toes!
Breathing: breathe in as you descend and breathe out as you go back up.
Repetitions: complete 4 x 15 lunges on one side and 15 on the other.
Exercise 3: Leg Extension
Exercise: to start, go down on all fours and keep your back nice and flat with your abs contracted. Without moving the hips, extend one leg backwards. The heel should point far back and not go too high (no higher than the height of the hips). Return to the initial position.
Safety instructions: be careful not to arch your lower back!
Breathing: breathe in initially and breathe out as you stretch the leg
Repetitions: repeat 5 times: 10 repetitions on one side and 10 on the other.
Exercise 4: Glute Bridge
Exercise: Lay down on your back, with your legs bent and your shins vertical. Tuck in your belly button and push in your heels to raise the hips. Hold the position for 5 seconds and go back down.
Safety instructions: keep your head resting on the floor to keep the spine aligned. Draw in the navel towards the spine to protect your back.
Breathing: breathe in when you are in the starting position and breathe out when the hips are at the top.
Repetitions: complete 20 repetitions on both legs or 15 on the right and on the left. Repeat 3 times.
Variant: to increase the difficulty, it is possible to perform this exercise on one leg, with the other one held straight.