First exercise
Lie on your back, place your feet on a chair (bench) so that your knees are bent at a right angle. Place your feet together, press your knees together (and do not spread them apart during the exercise), slightly twist your tailbone inward. Don't strain your neck. As you exhale, push your pelvis up, squeezing your buttocks and relaxing your lower back. Hold at the top point for a few seconds and inhale as you lower down to the starting position. Complete 20 repetitions of the exercise and move on to the next one.
Which muscle is the main one? Why doesn't cellulite go away? How does a sculpted butt depend on posture? Fitness bikini Kristina Kukushkina tells the whole truth about the gluteal muscles.
Kristina Kukushkina
Fitness bikini, personal trainer
“Of course, a sweet butt will grow, but this is not the result you dream of.”
1) What are the butt muscles made of?
The first thing you need to remember is that there are three of them: small, medium and large. The biggest one is the most important! It forms that very “dream butt”: embossed and “convex”.
2) To pump up the gluteus maximus muscle, you need basic exercises.
Basic does not mean simple! We are talking about exercises where more than one joint is involved in the work. For example, squats, lunges and deadlifts (standing on straight legs).
3) You can’t pump up a beautiful and voluminous butt by running!
Group classes, cardio exercises and home workouts won’t help either - they will correct and tighten, but will not “grow”! Your mantra: “butt only grows from heavy weights.”
4) “Big” weight is different for everyone!
For some it’s 10 kilograms, for others it’s a hundred. You need to select it based on your training level - start with a small weight and gradually increase it.
5) The beauty of the butt is not visible from under a layer of lard and fat.
Beautiful buttocks are a matter of proper nutrition. The relief directly depends on what you eat every day.
6) Do not switch to dry chicken breast and buckwheat without salt.
Eat deliciously. What do you need to eat for beautiful gluteal muscles? More protein - building material, more fresh vegetables - so that this protein is well absorbed, and slow carbohydrates (for example, brown rice, oatmeal and buckwheat) - for energy.
7) Of course, a sweet butt grows, but this is not the result you dream of!
Buns, chocolate and your favorite candies are the fastest carbohydrates that prevent you from achieving a sculpted figure.
Cheat meals will slow down your path to sculpted buttocks.
Yes, they help you stay on course, but do them very rarely. You may not notice how you slip into one endless “cheat meal”.
9) A beautiful butt depends on your posture.
Often my clients have really good glutes, but the whole look is ruined by a hunched back. For a harmonious silhouette and a convex butt, you need to rock your back - then your pelvis will not “move” forward.
10) Cellulite is caused by dairy products.
Kefir at night, an innocent jar of yogurt - all this increases insulin. If you love dairy products, move them to the first half of the day. You can do without them - exclude them from your diet for the period of short sundresses.
11) Film wraps do not burn fat from the buttocks!
They only harm your skin. Yes, the film helps remove water, but not fat. The result is a dehydrated body. I repeat: without proper nutrition and exercise, nothing good happens.
12) Drink clean water, lots of clean water!
Not juices, not tea or coffee - you need at least two liters of ordinary water without gas.
This way you start the fat burning process and even out the skin. Interview: Dilyara Telyasheva
Second exercise
Lying on your back in the starting position of the first exercise, lift your pelvis above the floor (half the amplitude). Then move your left knee to the side and place your foot on your right thigh. With an exhalation, push your pelvis up (to full amplitude), and with an inhalation, lower it again to half the amplitude (that is, do not touch the floor with your buttocks). Perform 20 repetitions of the exercise on one leg, then immediately move on to the next movement.
Principles of Exercise to Stay Fit
Incredibly lucky are those women who are naturally given a chic figure, in particular buttocks. This is such a structure and nothing can be done about it. It’s also nice to look at a lady who has achieved chic shapes through her own efforts. In both cases, it is necessary to maintain the elasticity of the buttocks so that all efforts are not in vain. First of all, you should properly plan your diet. If you eat fast foods and conservative foods, then, most likely, after a while the fifth point will be covered with a layer of cellulite. It is necessary to lead an active lifestyle. Instead of spending your evenings sitting at home in front of the TV, it is better to take a walk around the city. This activity will help you relax, enrich your body with oxygen and train your buttocks, thighs and calves. Women are recommended to periodically engage in dancing, yoga, aerobics and similar sports. All these activities help not only keep your figure in good shape, but also help you develop stretch marks and beautiful posture.
You can get in order and maintain your shape at home; to do this, just do a little exercise or jogging every day. You don't have to spend a lot of time on this. The main thing is to set a goal and do everything possible to achieve it. In addition, motivation should push a woman to play sports.
To maintain good physical shape, you should also do cosmetic procedures. An ordinary piece of ice, which should be rubbed on the surface of the thighs and buttocks, will help maintain the elasticity of the skin.
Of course, as with any workout, you first need to do a warm-up to warm up your entire body and prepare it for subsequent exercises.
To warm up, you need to do some aerobic movements. For example: step-touch (step left, step right), curl (leg sweep to buttock level), suffered (sideways jumps) and more. The warm-up should be completed by walking in place.
If you feel that your body is ready for subsequent loads, then you can start doing exercises.
Third exercise
From the starting position of the second exercise (pelvis raised above the floor by half the amplitude, left foot on the right thigh), push your buttocks up (to the highest point) and straighten your left leg, pointing your toe towards the ceiling. Hold this position for one minute , observing your breathing: inhale air through your nose and exhale into your stomach. Once you complete this movement, repeat the second and third exercises on the other leg.
How to Train for Muscle Growth in Middle and Old Age
The point is to exercise regularly, gradually increasing the weights. Start going to the gym and create a workout plan.
To trigger the biochemical processes necessary to increase the strength of muscle fibers, it is worth exercising until the muscles fail.
In Bamman's study, participants trained with specially selected weights so that subjects could perform 8 to 12 repetitions until exhaustion. After this, it was time to rest. Participants repeated each set two or three times and went to the gym three times a week.
If you've never done strength training, consult a fitness trainer or exercise specialist for people over 40.
A clear example of the fact that you can build muscle even in old age is 73-year-old CrossFitter Jacinto Bonilla, who does more than many young people could ever dream of.
Fourth exercise
Get on all fours (palms under your shoulders, knees under your pelvis), do not bend at the lower back. Raise your left knee off the floor and, pointing your heel toward the ceiling, slightly extend your leg upward. As you inhale, move your knee down, and as you exhale, push your foot up. Perform 20 repetitions of the movement, then fix your leg at the top point for a minute and then do 9 more “springs” (that is, movements with micro-amplitude). Without lowering your left knee to the floor, move on to the next exercise.
Video training. I want buttocks like these! "I want those buns!" - review
Hello!
It's time for the beach season. I would like to share with you pleasant emotions about one very effective fitness program that helped me a lot!
But first, a little background
Here is the summer of 2014. My flat and saggy butt.
No matter how much excess weight is a problem, the problem is lack of shape. Everything is kind of flabby and saggy.
And, oh horror, there is cellulite! It may not be visible in the photo, but it is there! I hadn’t even looked closely before, because I’m thin, how could I get it? Maybe.
I am not a sporty person at all, I have never played sports, and I do not have an active lifestyle. Plus, I have a sedentary job in an office. Looking at the fit girls, I was filled with envy. And then I saw myself in the photo, my “back” view. To be honest, it was then that I realized that I had to do something. Things won't go any further like this! This motivated me. Besides this, I have problems with my back. So at the end of November I started going to the gym. First of all, to stretch the back, but also to tighten the muscles of the whole body. I stayed there for about three months. Since I am not a sports-trained person, my classes were quite easy. But the classes were somewhat irregular. I noticed that the trainer mainly gave me exercises that I could do at home.
But circumstances turned out to be such that I stopped going to the gym. What were the results over these few months? There wasn’t much that was visible, although I felt a surge of strength, it tightened me up a little both physically and mentally, and I realized that I could exercise if I wanted. But I'm a lazy person. February and half of March were months of idleness, so all my work was in vain, unfortunately. What was a little disappointing was blown away.
Then I decided to study at home. I thought for a long time and looked for a suitable workout. The main task for me was legs and butt! On the Internet I came across the program “I want buttocks like these!” with Tamilee Webb. At first I just watched it, and many things turned out to be familiar and easy to me! Yes, my trainer gave them to me (lunges, classic squats). And they actually made my muscles hurt. I finally decided to study this program. It started in mid-March of this year.
A couple of numbers
My height is 170 cm, my weight at the time of the photo is 58 kg. I did not measure the volumes at that time, so such information is not available.
How to force yourself to study?
Ask someone to take a photo of you from behind, preferably in your underwear. You can make collages from these photos. Look at all this, do you like it? Are you satisfied with everything? Imagine that it is not you, but someone else, and give objective criticism of the figure in the photo. Then search the Internet for the target indicator - what we are striving for. In my case, a photo of a beautiful and elastic butt.
Now compare the actual situation and the target one. Well, something like this:
I want ass on the right!!!
I immediately wanted to study!! And you will want to! As soon as the desire begins to disappear, we take out the photo and “admire it.” This usually works because... visualization is a powerful motivator.
Yes, after several classes I wanted to quit everything, I was lazy! I was bored. But as soon as I looked at my motivator, laziness disappeared somewhere. Even turning off hot water for 3 weeks was not a reason for me to give up my goal!
About the program
Very nice girl, explains everything clearly. She does everything with such ease, and it seems that everything is really easy and simple! But it was not there…
It consists of two parts, each 15 minutes.
First part.
Consists of three approaches. Each approach contains several exercises: classic squats, plie squats, lunges, lunges with leg raises, etc.
It seemed like nothing complicated, but I was dying! To be honest, I couldn’t keep up with her, I couldn’t breathe, I paused, tried to catch my breath, my legs were shaking. I can’t lift my own body, but she offers dumbbells... I didn’t physically have enough strength for the third approach. What's the second part? No, I wasn’t ready for her then.
The next day the muscles hurt so much that it was difficult to sit down! My buttocks, thighs, and butt hurt! But it's a very pleasant pain! I felt that everything was tightening up. I decided to study twice a week (consistently Tuesday and Thursday). Thus, I was able to move on to the second part only after a couple of classes.
Second part.
It already consists of two approaches. Here you will need a chair. I admit that I like this part better because it is somehow easier for me (probably due to fewer approaches). This does not mean at all that it is easy! I wanted to throw this chair out the window, or into the TV.
I do the second part after the first, but I make sure to take a break of five minutes.
In two weeks I got quite used to the training regimen, but I was still running out of steam and wanted to fall. But it became an integral part of my regime.
When I was more or less accustomed to the load, my muscles stopped hurting, I decided to make my life a little more difficult with exercise. I began to squat as deeply as I could, tried to tense my buttocks and completely and completely immersed myself in training, i.e. I made every move consciously! And do you know what this gave? The muscles began to ache even more, when, it would seem, much worse? My legs were on fire. And now, after three months of intense and regular training, I feel that they have become petrified, the flabbiness has disappeared, my legs do not shake like jelly. I feel my butt muscles when I touch it!
About nutrition
A few rules:
You can't train hungry! You just don’t even have the strength to do the exercises. This happened to me once; I only had enough strength for 10 minutes.
What the trainer taught was that the muscles after physical activity also need to be nourished, the muscles want to eat! But you need to eat right. Fruit or kefir is best. And here you need to decide what the trainee wants. If you are building muscles, then it should be something nutritious (banana); if you are losing weight, then it should be an apple or a pear.
My food:
I eat everything! Even sometimes unhealthy food, alas. But I didn’t have a goal to lose weight. I know that you need to eat right for your muscles, I tried and am trying! But I didn't always succeed. I come home from work at 17.30, I eat standard food, normal and quite hearty. Before training, I make a small “kefir + banana” cocktail in a blender and put it in the refrigerator. I start training at 19.30. After it and after the shower, I drink a glass of this mixture, it’s already about 20.30.
A small retreat
Even before I loved physical activity, one fine day, when my weight was 58 kg, a crazy idea crept into my head - to lose weight to 50 kg! After all, this is exactly the weight an ideal figure should have, as it seemed to me. That's it, you need to lose weight, follow a diet, don't eat after 6! I won’t go into details, I’ll just say that in about a month my body seemed to dry out, my face became exhausted, my curves disappeared, my cheeks sunken! What have I achieved? My weight dropped to 52 kg. Instead of long-awaited compliments, I heard unanimous reproaches: “You look terrible!” Looking in the mirror, I saw an exhausted and shapeless creature. And I realized that forms are needed! Who needs a skeleton? There is no need to starve, you need to exercise!
At the moment I weigh 56 kg! Those. Compared to that year, I lost only 2 kg. And this is my normal weight, I can see it in appearance. My personal conclusion: no need to chase kilograms! Muscles also have weight. By the way, no one believes that I weigh that much, probably for some this weight sounds scary
Cosmetical tools
It won’t be news to anyone if I say that skin also needs care. This is where the fight comes with creams, which just scream that they “burn extra pounds.” After all, in addition to pumped up muscles, you also need toned skin, which is what the appropriate care products are aimed at. Can't do without them! And here is a small list of tools that helped me achieve my goal:
- Anti-cellulite cream Floresan. I used it (at least tried very hard) every day.
- Body scrubs, I used them after workouts, i.e. 2 times per week.
- Honey wrap. I definitely did this wrap once every two weeks, walked for about an hour.
results
Well, here are my results after two months of training.
But after three.
But in comparison, where you can see that roundness has appeared (butt smile).
I am pleased with the result, I hear compliments addressed to me. I really like the butt in leggings! Ready for the beach season
And now for comparison, “before” and “after”
But this is not the limit! There is still a lot to work on, so I continue, I don’t stop, moving towards my ideal!
I bought 2 kg dumbbells and am trying to do exercises with them. In addition, I started working out the press according to the same Tamil Webb program. I am sure that the result will definitely be good! The main thing is not to be lazy, don’t give up, try, do everything regularly, look at the motivator, and everything will definitely work out!!
Fifth exercise
From the starting position of the fourth exercise, push your left knee up, and, lowering it down, cross it behind your right thigh. Perform 20 repetitions of the exercise at full amplitude, then three more “springs” at the top point.
Then stretch your leg back and touch your toe to the floor. From this position, push your leg up, pointing your heel toward the ceiling. Perform 20 of these movements , then repeat all stages of the fourth and fifth exercises on the right leg.
Practice regularly, tracking your technique and your own sensations. Try to work at an average or slow pace - rushing can reduce the effectiveness of the exercises.
What scientists say
You can gain muscle mass even if you have reached middle age (from 40 to 60 years old) or beyond it.
Our laboratory and others have repeatedly shown that older people's muscles also grow and become stronger.
Marcas Bamman, director of the Center for Exercise Medicine at the University of Alabama at Birmingham
As part of the study, Exercise dosing to retain resistance training adaptations in young and older adults. , which was conducted by Bamman, men and women aged 60–70 did strength training. Their muscle development occurred at the same rate as that of 40-year-olds.
But the process of muscle growth differs between young and old people.
Skeletal muscles are made up of different types of fibers. When we reach middle age, two types of changes occur.
Marcas Bamman
Some fibers die, especially if the muscles are not exercised. Sedentary adults lose 30 to 40% of their total muscle fibers by age 80. The remaining fibers shrink and atrophy with age. If we exercise, the size of atrophied muscle fibers increases, but not their number.
It turns out that despite training, your number of muscle fibers will not increase. However, the atrophied fibers will start working and increase in size, so the muscles will still become bigger and stronger.
