Every (good) ass can charm: The best butt exercises # 1
Every anus can charm, they say. But even the flat, without shapes and muscles? Probably not, at least most gentlemen. Even so subtly, I would like to start the first episode of the new series for all women who are still hoping over what they can incorporate into their workouts to have their asses the way they want.
Every woman would like to answer the question what is the best ass exercise. However, this is impossible to say. Not only would we need long-term studies comparing hypertrophy (muscle growth) in different exercises, their combination, using different subjects (gender, length of training, etc.) that do not yet exist, but there is the fact that the best exercise for one person may not be the best exercise for another. Among other things, anatomy plays a role in determining a kind of tolerance within the exercise. Not everyone has hips designed for heavy squatting, not everyone can do heavy corpses with their spine, and not everyone can do hip thrusty seamlessly.
It should be emphasized that the ass must be struck from different angles within different exercises with different number of repetitions. Yes, normal and classic squats or lunges are great exercises, especially on the thighs, but some individuals do not interfere with their ass so much. The reason is mainly not the most correct technique in which the activation of glutals decreases, but sometimes it is simply the type of character, which somewhat prevents the individual to activate these muscles to the maximum, even if they have excellent technique. These were just a few interesting things, and we always say a few new in the next and next episode as follows. It should be noted that a perfect ass is not just about squats, as many think. Squats are great, but when you see a beautiful, strong, sculpted butt, squats are in 99% of cases just one of the elements that enrich this complex. So let's take a look at the most effective (based on experience, studies, meta-analyzes, etc.) ass exercises in this series of articles.
LUNGES
Let's start with every known lunge. With good technique, the activation of the muscles of the ass is guaranteed, mainly due to the huge stretching / loading of the lower part of the gluteal. The ideal step length is important when lunging. This should be at least so long that the knees do not exceed the toes enormously. A slight clone of the fuselage forward allows for increased butt activation. The depth should be as close as possible to the ground, but without touching it. Subsequently, we should rise again from this position while maintaining the torso angle. We push the movement through the heels and make sure that the knee stays in the direction and in accordance with the position of the feet. Since once seeing is better than a hundred times to hear, with every exercise you will find a video guide how to do it.
HIP THRUSTS
I do not know if I am naive, but after being the first ever portal on fitness in Slovakia to comprehensively report on hip thrusts, its popularity is growing at a rapid pace. Many comments, recommendations, forum discussions and, most importantly, more and more women in strength doing this less known exercise in our country. Technique, the most common mistakes you should avoid and a few tips can be found in the article above. One of the kings exercises for a really strong and especially shaped butt!
GLUTE BRIDGE
Just a simple variant with your own body is an excellent stimulus to gluteal, especially for those who have a weaker ass. Even the greatest beginners can do this in the comfort of home. However, it would be a shame not to add weight, especially when we know that the glute bridge is one of the exercises that uses very high activation of the butt muscles. Many feel the erect and hamstrings when doing this exercise, mainly because they have weak buttocks. But when they get stronger, you'll feel much more powerful.
The knees should be bent to about 90 ° during movement. Dorsiflexia (pulling the tip up) is not an extreme problem, but is also not required. But forget about plantar flexion (pulling, bending the tip down) while moving up. Weight print up over your ass, not hamstrings and lower back. Of course there is also a solid center of the body and plus will be a brief pause in the top position. The large dumbbell glute bridge is a simpler variant of hip thrusts as the range of movement is reduced. So we can use more weight. This will allow the building of strength just for the hip thrusts, which are generally considered a more effective exercise.
DONKEY KICKS
Favorite exercise Jen Selter. Not only do donkey kicks belong to the most effective exercises for the big sciatic muscles (even some of them most definitely the most effective), but you will also include hamstrings and quite a lot of body center. In addition, findings about butt activation suggest that a custom version with your own body is 5 times more efficient than your own body squats in many individuals and is probably the most effective butt exercise you can do with your own body.
Officially they should be carried out on the so-called. Pendulum machines, but you probably will not find it anywhere in Slovakia. We therefore recommend looking at the different options. The best known and easiest is the classic in the form of using your own body. Keep a solid center of your body, do not twist, stop in a high position for a moment and control the movement of your foot. Swing and uncontrollable movement minimize muscle activation. When using some version, where you have a certain load, respectively. weights, such as when using a pulley, press the middle of the foot and check your body. This should not be dialed but should remain stable and firm throughout the movement. In addition to the lightweight version with your own body we recommend weights. You can exercise on the lower pulley, which is in every gym and, at worst, on a tripping machine. You can also find this exercise under names such as Quadruped Hip Extensions, Glute Kickback or Kneeling Butt Lift.
KETTLEBELL SWINGS
Surprise? Many would definitely not say that kettlebell swings are among the top ass exercises. One of the reasons may be that quite a few women do this exercise very poorly and the activation of the butt is at a minimum. The first and important thing that everyone should realize, kettlebell swings are not squats. This is probably the most common mistake most people make. They bend their knees and squat with a kettlebell. What you have to do, however, is to push the hips back first, and as the kettlebell points up again, try to take advantage of the hips and moments that eject the kettlebell into the air. It's not like squatting, watch out! Swings are also a little help to deadlifts, squats or hip thrusts. Watch the video carefully and squeeze the technique on this excellent exercise.
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