The gluts are one of the muscles of the body that most make the difference between a beautiful body and a body that is not so beautiful. This part of the body is known to all of us and everyone wants to have firm and toned buttocks.
The gluteus is commonly known as the buttocks and is a muscle that is divided into two equal hemispherical parts, which are separated by the anus. The gluteus is a very strong muscle that is used a lot when walking and exercising.
However, with age and a sedentary lifestyle, this is a muscle that falls and loses the firmness that previously characterized it. The muscle becomes smaller, less firm and in the end this leads to rather ugly buttocks.
The problem with this is that both men and women consider nice buttocks as something attractive. Men like a woman with firm and well-trained buttocks, while girls enjoy a man whose legs are in proportion to her torso and with a firm buttock.
Moreover, many men hate women who do not have firm buttocks, being a great possibility of discarding when choosing a suitor. In the case of women, something similar happens, the best example being the gym guys who do not train their legs, who have a very developed torso, but have no legs and look disproportionate.
For this reason, whether you are a man or a woman, it is a good idea to work hard on your buttocks so that they regain the firmness they had before. If you have never had them firm, do not worry, since you can also make them firm and beautiful. You just have to follow these tips very carefully and you will achieve it.
Instructions to firm the buttocks
- Do squats:
Squats are the best exercise for the gluteus, without any possible discussion. This exercise consists of putting weight on a bar on your back and lowering it until your knees and buttocks form a right angle, better known as parallel. The squat is good for the whole leg, but especially for this muscle, since it is the one that makes practically all the force when going up and down. Make sure to push your buttocks back when you go down, keeping your back straight at all times, since if you pull your back you could cause injuries. Also, go down to parallel and don’t stay halfway like many people do, because if you stay halfway, the leg will not train correctly and you will not show off these firm buttocks. Start with little weight, since it is better to master the exercise first than to put on many kilos. Once you master the exercise with a certain weight, move the weight up so you can do at least 10 reps with that weight without failing. Do squats once or twice a week. - Hip trash:
This is an exercise that, although it is not well known in the world of ordinary people, in the world of the gym it is one of the best known exercises for the gluteus. The hip trash or hip movement, consists of loading a weighted bar in the hip area, placing it just above. We will sit in a 45 degree position with space between the lower back and the ground, to be able to go up and down. It is best to slightly support the upper part of the back and stay with that angle. Now we are going to place the bar and we are going to raise it by force with the hip upwards, until you stay straight. Then you will lower to the starting position and repeat again. This exercise is so good because it is a gluten isolation exercise, which works great for people who have trouble using their gluts properly in the squat. In addition, here you will check the strength of the gluteus, checking how you can load real nonsense weight on the bar and lift it without problems with the gluteus. Again, try to start with a weight that you control well and when you master it, move on to the next weight so you can have everything under control and be able to develop more strength. Perform this exercise on leg day as well, right after squats it’s a good option. - Perform sprints:
Although the high-intensity exercise of running very fast is more for the quadriceps than for the gluts, it does indirectly affect this area. The best thing about this exercise is that you won’t need a gym to do it, making it a good option for people who don’t want to or can’t go to a gym. The way to do this is to do 100-meter sprint intervals, run these 100 meters as fast as you can, and then rest for a bit to do another. Depending on your level, do between 5 and 10 sprits and rest between 1 and 3 minutes, all depending on how trained you are. Doing this a couple of times a week, you will notice how you not only tone and firm your buttocks, but you will also lose fat, something that, as we are going to explain now, makes you look better. - Lose fat:
In most cases, a buttock that is not firm is due to excess fat in it. In these cases, the buttock is covered by fat that falls down, causing that sagging buttock effect that we like so little. What you have to do is be at a low percentage of fat, something that will help your buttocks look much better.- Dieting: Without dieting it is impossible to lose weight, that’s the bad news. However, the good news is that we don’t have to do the typical doctors’ diet of taking things away, but what we must do is create a caloric deficit by eating everything. Try to eat 500 calories less than you expend something that will cause you to lose weight. To count calories, use the nutritional information on the back of the food item you’re consuming and use a kitchen scale to weigh everything you eat. Do not forget the condiments, sauces and others that also make you fat.
- Do cardio: Apart from doing hit, you should do low intensity sports to lose weight. Here we have options such as running, cycling or walking long distances. Perform this type of exercise twice a week and you will notice how you begin to be much more toned and firm. Also, lead an active life and don’t spend all day sitting on the couch.
- Create muscle: In addition to training the leg and gluteus, we must train the rest of the body. First of all for aesthetics, since a beautiful body is proportionate. Second, because muscle burns more calories and more muscle, we burn more calories at rest and lose weight eating the same. If you are a girl, do not be afraid, you are not going to look like a Miss Olympia by training the upper part, but you are going to get a firmer body in every way. So whether you are a man or a woman, train your whole body and everything will go better.