The Importance of Tight and Strong Butts

The Importance of Tight and Strong Butts

Strong and tight chiplessness should not be regarded merely as an aesthetically important part of the body. Like all muscular tissues in our body, this region also has important functions in the movement of the human body, and a strengthened hip and buttock region means more strength and strength in every sport where cycling, skiing, running and therefore running a soccer ball is important.

After this, I would like to take good news that the hip tightening exercises (if you are not an advanced athlete) are much easier than other muscle tightening and strengthening movements.

Butt Exercises


The exercises you will see below are not aligned to the worst, because there is no such sequence. It is not possible to operate any muscle group on its own, and if it is more important for you to develop which muscle group it is in your hand to choose the appropriate movements. For example, while squat movements concentrate on the hips and legs, the deadlift movement also drives the waist lower zone with the hip.

Squat Movement



If you want your legs to tighten while tightening your buttocks, you should concentrate on Squat movements. Ladies can squat with a low seat weight as shown in the picture to make it easier.

Keep your back upright, your legs touching each other, keep your feet wide apart from each other on your shoulders, kneel (but not sit) so that your thighs touch the chair lightly.


Then concentrate your weight on your heels and back region and tighten your tongue, turning back to the starting position, focusing on the difficulty that your upward movement creates on your hip. Do at least 2-3 sets of this action and at least 2 times a week, 10-12 times per set.






Deadlift Motion with Single Leg

Deadlift movement is an action I do not recommend to people with problems in the lumbar region. Because deadlift is a movement that forces the back muscles, and it is important to protect the movement form during exercise and apply the movement correctly.

If you are going to perform this exercise, be careful to keep your back straight and use your abdominal muscles during the movement. Keep your right foot forward as shown in the picture, and then throw your left foot slightly back and lift your ball slightly so that the pressure is on your right leg.

Hold your right calf on your right calf and use your weight to reach your feet as close to your feet as possible, then slowly load your right leg and use your hip muscles to return to the position you were starting to move on (with 2-2.5 pounds of dumbbells available for the ladies).


Make 2-3 sets at least twice a week and 10-12 repeats per set. If you do not have enough strength, you can reduce repetitions or weight.



Lunges Movement

Lunges is an exercise movement that exercises the whole leg, back calf and buttock muscles at the same time. Stand upright to make this movement with many different variations, and I suggest a variation in which you move your fingertip forward until you form an angle of 90 degrees forward, the days when you first start to move, the alignment of your knee does not cross your toes.


Then, load your stomach and repeat the movement. Apply this exercise at least 2 times a week for 3 sets and 15-20 for each set. You can do this by holding small weights in both hands.




Step

The step is a relatively easy exercise that can be easily performed even at advanced ages. You can use a step stand to step, or you can use a substitute (if you have a garden, pavement between house and garden, etc.), you need to take a step before an upgrade and then you need to lift the other step to the step pedestal.


The movement is particularly suitable for tightening the hip region. If you wish you can step by weight in your hands. This exercise will increase your level of difficulty and effectiveness by making your weight slowly and weightlessly by giving you the opportunity to stand on your feet.




Hip Extension

If your top priority is to tighten your butt, this exercise is one of the best exercises you can do. Because it is almost entirely isolated to the buttocks muscles (that is, one that runs the target but hardly other muscles).

To apply this movement, combine your two arms as if you were prostrating yourselves like the video, and stand on your knees. Then move your bike up and down by 90 degrees in your knee.

Try not to touch your knees anywhere. If you want to tighten your legs, stretch your leg straight without breaking your knee and repeat the up-and-down movement (not too fast). You can see both applications in the video.

Last word
The training and proposals in this section can be easily understood from the given set and repeat numbers, which are not directed at the professionals. Although these movements are used at every level, they are described here as specifically for non-athletes, and the recommendations are given accordingly.

Exercise frequency and repeat numbers are given to give an idea. If you have difficulty you can reduce it, if you can easily reproduce it.


It should be known that there is no regional fat burning and the exercises do not destroy the fat in your hips as long as they are not supported by a balanced diet and calorie control but regional muscle development is possible and your hip muscles recover.

All of you have plenty of sports and tight hitches.