Rounded buttocks are beautiful. Exercises that will help you achieve this shape

Did you know that you can also walk on your buttocks? Doctors and experts praise this unusual exercise and consider it very effective in strengthening muscles and even fighting cellulite. Is it really so? Let’s find out together with an expert.

International trainer, co-author of the method “Vector of Youth”.

“Many would agree that rounded buttocks are beautiful. It is with this request that clients most often come to the gym. However, functional buttocks are not just about beauty and sexiness, but more about the health of the pelvic floor muscles, the lower back and the spine in general”.

Waar we je over vertellen

What is this exercise?

This exercise can often be found in LFC programs. It was invented back in the 70s by Dr. Ivan Neumyvakin, MD. His wellness program included other exercises, but walking on the buttocks, according to him, was the key element. Not only the buttocks are involved, but also the muscles of the abs, back and pelvic floor. This is why it is considered beneficial.

Anatomy of the gluteal muscles

To properly perform gluteal walking, we must first understand what we are dealing with and what muscles we are pumping. The role of these muscles in the movements we perform on a daily basis can hardly be overemphasized. For example, while walking, the gluteals stabilize our pelvis and prevent us from falling when we step forward.

We will be working with the small, medium and large gluteal muscles. Each of them is important and has a specific function.

The large gluteal muscle is the most important, its maximum thickness is 6-7 centimeters. When we get up from a chair or couch, it stabilizes the pelvis and plays an important role in hip extension. The middle and small muscles are similar in function – they participate in hip extension, play a role in internal and external rotation of the hip and, like the large muscle, help stabilize the pelvis.

How to properly walk on the buttocks?

The technique of walking on the buttocks is available to absolutely everyone, there is nothing complicated in it, and no special physical training is not necessary. But, as we are used to, in all exercises there are some important details, without taking into account which we do not engage our muscles 100%, and this is what we need.

Walking on the buttocks

Techniek

• Starting position: sitting on the buttocks, the top of the head is pulled up, legs straightened in front of you. Try to maintain a neutral position of the spine.
• Press the bent arms against the body.
• The abs should be in a slight tone.
• Shift your body weight onto one leg, while lifting and moving the other leg slightly forward.
• Repeat this movement on the other side.
• In this way, start to step forward and backward on the floor.
• Push off the floor with your sciatic bones.
• Pay attention to the fact that during the forward movement of the leg, it should be straight and on the weight.
• Move smoothly, without sudden movements.

Olga Melyakova: You can do this exercise every day. But increase the duration of the exercise gradually – start with five minutes. And when you achieve certain success and get used to the load, you can increase the duration of the exercise to as much as 20 minutes.

Advantages of walking on the buttocks

The exercise has a complex effect on the body, strengthens the muscles of the back and spine. But that’s not all. Due to the fact that this exercise actively works the pelvis, it improves blood circulation in this area and digestive processes. Due to this, slags and toxins are removed from the body, and cellulite on the hips becomes less noticeable.

Olga Melyakova: Such walking gives shape to gluteal muscles and strengthens them. It also helps to improve posture due to the inclusion of abdominal and back muscles. And thanks to the inclusion of stabilizer muscles, balance is also improved. And a few more pluses to add to the rest: swelling goes away, hip mobility improves, and calories are burned.

Variations of buttock walking

Is classic buttock walking too easy for you? We have good news: this exercise can be complicated in several ways, which we will tell you about now.

The first option is walking on the buttocks with dumbbells in your hands. Take a weight that is comfortable for you. However, do not forget that the large gluteal muscle is a large muscle, which means that for its pumping weight will require an impressive. But if when performing exercises with dumbbells you feel discomfort in the lumbar region – do not rush, postpone the shells for a little later.

The next variation is walking on the buttocks with a rubber band. Put a fitness rubber band on your legs. When performing the exercise, do not let the rubber band loosen, all the time stretch it with your legs in different directions. This option will allow you to emphasize the work of the leg muscles.

For the last complication, you will only need to put your hands behind your head. This option will minimize the help of hands when moving, which means that the buttocks will work in a strengthened mode.

Olga Melyakova: To summarize, we can say that such a simple and fun exercise, which in childhood many of us performed fooling around, is of great benefit at any age.

You can easily combine walking on the buttocks with other, more intense exercises that are aimed at strengthening the muscles of the cortex and legs. These can be various squats, lunges, dead pulls, platform steps and many others. We recommend consulting with a trainer, who will tell you where to add and where to reduce.