On YouTube and other video platforms, would-be fitness pros show you how to use butt exercises get a tight butt. The problem: Many supposed guarantors of Knack’s ass are bringing nothing! A fitness expert now shows what training you can safely do without and what you really need to do to get a firm round butt.
These glute exercises are ineffective
Personal trainer Matthew Scarfo knows how to turn flabby buttocks into toned glutes. in the magazine well+well he reveals which ones Really effective glute exercises they are and that they only seem to train the gluteal muscles.
1. Donkey kicks
Anyone who does Pamela Reif’s workouts won’t be able to avoid exercise. Donkey kicks should ensure a round and tight buttocks. For this, both glutes are trained one after the other. A glute exercise that Matt Scarfo likes to turn into a lower leg workout. – especially when using tools like resistance bands 🛒: “The big problem with donkey kicks is that it’s often hard to properly engage the glutes during the exercise.”
be better romanian deadlift. The bottom is pushed back as far as possible while the back remains straight. “This variation of the deadlift has limited risk of injury and allows you to really focus on glute tension. You can gradually increase the weight to get the most benefit,” said the personal trainer.
2. Glute Bridges
Glute bridges are often used carried out too quickly and therefore lose their effectivenessaccording to Matt Scarfo. But there is a way to make the exercise effective.
This is how you do it:
- Lie on your back and plant your heels close to your buttocks.
- Tighten your stomach and activate your upper body muscles.
- Use the power of your heels to push yourself up while keeping your butt tight.
- Pause briefly at the top and intensify the tension in your gluteal muscles before slowly lowering back down.
- Repeat the exercise in a slow and controlled manner.
Good to know: Did you know that a trained butt is also important for your posture? Matthew Scarfo says, “Your glutes act as the base of your spine and keep your pelvis neutral so you have the correct curve in your lumbar spine. This helps maintain good posture, from the back to the shoulders.”
Squats are considered one of the best glute exercises out there, but only if done correctly, according to the personal trainer. A lot of people push their butt not low enoughto really engage the muscles. But even with high reps, squats are still just as ineffective.
To tone your glutes and stimulate muscle growth, tilt your pelvis back and down as far as possible, as if you were about to sit on a small chair. You can increase the training effect. extra weight. Matt Scarfo recommends a kettlebell 🛒 or dumbbell 🛒.
This is how you do it:
- Hold the kettlebell at chest level. Legs are more than hip-width apart, knees point out.
- Squat down deep, swinging the weight through your legs.
- Using the power of your heels, push yourself up with your glutes and abdominal muscles tight.
- Slowly pull the kettlebell toward your chest.
Conclusion: With the right glute exercises you can get them in shape
The butt muscle is one of the largest muscles in the body. you need it for many daily movements: walk, stand or crouch. Strong gluteal muscles are also essential for good posture. This makes it even more important to train your butt regularly.
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