Summary
Our buttocks consist of very strong muscles, which, in addition to the natural fat deposits on our buttocks, determine the shape of our bottom. Due to long periods of sitting in everyday life and a lack of exercise, our buttocks muscles are not sufficiently challenged and thus deteriorate over time. This is not only unfavorable for our buttocks, but also harmful to our health, as it can lead to overloading of other joints, such as the lower back.
A workout for the bottom muscles can be helpful to compensate for the one-sided strain in everyday life. Various exercises in a lying or standing position that train the hip extension and abduction in the hip are good exercises for the buttocks. However, in order to achieve a different buttocks shape, a reduction in the total body fat percentage should also be considered if necessary, as the natural fat deposits on our buttocks determine a large part of our buttocks shape and may cause cellulite.
This can be achieved by a mixture of strength and endurance training with a negative calorie balance. The same applies to the stomach. This is also a place for natural fat reserves.
The muscles can be strengthened and built up through abdominal exercises, but a six-pack only becomes visible when the subcutaneous fat deposits above it are reduced. Workouts should be balanced, include a warm-up phase and then consist of a varied program of exercises for all muscle groups. Especially for the buttocks, this includes exercises while lying down as well as more functional exercises while standing.
The legs and thighs should also be included in the training. Often there are offers in clubs, fitness studios or other groups for special abdominal, leg butt courses. These usually include a good selection of exercises, but because of the often large number of participants, each participant must ensure that the exercises are performed correctly.
