The shape of the buttocks is determined by the gluteus maximus muscle, which is considered the strongest muscle in the human body, since it is responsible for straightening the hip when taking a standing position from a sitting position, for example. A toned gluteus muscle looks very attractive in both men and women. Achieving a beautiful shape of the buttocks can only be done with hard work.
Instructions
Step 1
The muscles of the buttocks lend themselves well to training, you just need to draw up a clear plan of action. It is noteworthy that the principles of training these muscles are the same for both sexes. With the right approach, the first results will be visible in 2-3 months.
Step 2
Perform the recommended exercises 5 to 20 times in two to three sets. Increase the load gradually, with tension, exhale to stabilize the blood pressure. Always start your workout with a warm-up and end with a stretch.
Step 3
The simplest but very effective exercise for shaping is the squat. Place your feet shoulder-width apart and begin to squat slowly. Keep your back straight, and at the moment when the hips are parallel to the floor, fix the body and begin to slowly rise up. Repeat the exercise for 20 minutes and do at least 2-3 passes.
Step 4
Then take a lying position, bend your legs and place them shoulder-width apart, resting your heels on the floor. The hands lie on the floor parallel to the body, palms up. Place your hands on the floor and lift your pelvis until your torso and hips are in line. Get down to the floor and stay in the same position. Now raise your pelvis again and straighten your legs one at a time. The hips remain parallel to each other, the pelvis is fixed at the top.
Step 5
Lie on your stomach with your legs together and your knees bent. Tighten your glutes and abs and lift both knees off the floor a few centimeters. Return to the starting position very slowly. Do not jerk or jerk your back.
Step 6
Next, get on all fours, rest on your forearms and knees. Raise the bent leg to the height of the pelvis. For weights, you can put a small dumbbell in the popliteal fossa.
Step 7
Special underwear will help to correct the shape of the buttocks, which will give this part of the body a rounded shape and lift the buttocks up. For example, shorts with a push-up effect that lift the buttocks, similar to bras. To give a chiseled shape to the buttocks, use special panties with a sewn-in insert, which creates the effect of an appetizing heel point. If you need to give the buttocks a shape, visually reducing them, shaping underwear or corrective pantaloons will help you.
Step 8
You can change the shape of the buttocks surgically, with the help of gluteoplasty - plastic surgery on the buttocks. You can do liposuction of the buttocks to reduce their volume, or plastic surgery with endoprosthetics (implantation of a buttock prosthesis that fits the figure). Please note that gluteoplasty has contraindications, be sure to consult with a specialist before making a decision.
