Summer is so nice! Enjoy your holiday again and enjoy baking on the beach. Just a moment for yourself and not work hard. When you lie on the beach in your bikini you want to look good of course. This includes beautiful tight buttocks! To help you get those perfect curves, we've explained five exercises for a toned butt here. You can easily do these exercises at home. The only thing that is handy to have is a fitness mat.
Before we explain the exercises to you, it is good to know how your buttock actually works. There are three different buttock muscles. Do you already know which of these muscles ensures the shape of your buttock? And how should you focus on this muscle? Read on for the answer.
The muscles that are in the buttock become the buttocks mentioned. These three muscles work together and ensure, among other things, that you can walk. Read on to learn what the function of each muscle is.
The gluteus maximus
We also call the large buttock muscle the gluteus maximus musculus. The gluteus maximus is the muscle that largely determines the shape of the buttock. So if you want to go for that tight butt, it is good to focus on this butt muscle.
The gluteus maximus is not only the largest muscle in the buttock, but is also the largest muscle in our entire body. The muscle is around the posterior and outer corners of the pelvis. While walking or running, the gluteus maximus is used to move the thigh through the hip joint. We also use the muscle when we want to get up from a sitting position.
The gluteus medius
This muscle is also in your buttock. It is a broad muscle and the shape can be compared to that of a fan. This means that the muscle tapered on one side and remains wide on the other. This muscle runs from the outer part of the pelvis to the highest point of the pelvis.
De gluteus medius musculus is largely overshadowed by the gluteus maximus. One of the important tasks of this second glute muscle is to keep the trunk straight when either foot is not touching the ground while walking.
The gluteus minimus
To the name of the gluteus minimus musculus you can already guess: this is the smallest muscle in the buttock. The task of this muscle is to support the gluteus medius.
Exercises for tight buttocks
There are several exercises that help you train your glutei and especially your gluteus maximus. The exercises are not in a specific order, but they all contribute to those perfect and tight buttocks.
Exercise 1: Lunges
During this exercise you train much more than just your glutei, but that does not alter the fact that it is there a good exercise for is. In addition to strengthening your muscles, doing lunges also improves your balance. During the exercise you will find that maintaining your balance is an important task.
Lunges train as the primary muscle group the legs, but also the glutei, hamstrings and calves. To start the exercise, stand with your legs next to each other and keep your knees slightly bent. You put your arms in your side. This posture is the posture you come back to after every lunge. From this position, step forward with your right leg and sink through your hips. It is important to keep your upper body straight and step out so far that when you sink down, your right leg is at an angle of ninety degrees. Then you push yourself up again. You can repeat this several times. Switch legs every so often.
When you have trouble maintaining your balance, stand a little wider with your feet apart. This improves your stability. If you want to intensify the exercise, you can always add dumbells. During the exercise with dumbbells keep the arms stretched along the body.
Nowadays the squat can hardly be missed during training. Especially when you go for that tight buttocks, the squat is your new best friend. Squat means 'squat' in Dutch and this is in a sense what you do. The squat is one of the most effective exercises, but it must be done properly. If you work too enthusiastically, you can get injured more quickly than you actually want. Therefore here an explanation!
The squat not only trains your glutei, but especially your legs, including your hamstrings and calves. During squat weights are often used, but even without weights this exercise is effective for your glutei. In addition, especially if you have never squatted, it is always advisable to start first without additional weights. This way you can get the hang of the exercise first.
For the squat without weight you stand with your legs shoulder width. You turn your feet slightly outwards, about 20 degrees. Then you push your buttocks back and sink to your knees. During the exercise, try to make sure that you keep your back straight and that you are looking straight ahead. Looking down increases the chance of a convex back and in that position you get back problems faster. Try to sink so far down that your legs are at an angle of 90 degrees. If this becomes easier and easier for you, you can always lower it lower. Then you come up again by pushing yourself up from your heels.
3. Glute Bridge
The glute bridge is perhaps one of the more famous exercises for the tight buttock. The primary muscle groups you train here are your glutei and you hamstrings. This exercise is also easy to perform at home. It is nice to lie on a fitness mat. That way you don't lie directly on the hard ground.
Lie on your back on the fitness mat. Bend your knees and lay your arms along your body on the floor. Make sure your heels are a little bit off your buttocks. Then raise your hips. You are at the right height if your body is in a straight line from your knees to your shoulders. In the meantime, keep your feet, arms, shoulders and head on the floor. The exercise must really come from the hip and that requires tightening of the buttocks. Hold the position for a few seconds and lower your hip again.
When you have mastered the exercise well, you can also increase it by, for example, keeping one leg in the air during the exercise or by using extra weights on the hips.
4. Lying lateral raise
Whereas in the introduction we have emphasized the gluteus maximus as the buttock muscle for beautiful tight buttocks, we do not skip the gluteus medius and gluteus minimus. This exercise is ideal for these two buttock muscles. Also during this exercise it is nice to lie on a fitness mat.
That the emphasis here shifts from the gluteus maximus to the gluteus medius and gluteus minimus is because we are dealing here with a sideways movement. The lateral rotation of your leg and the rotation inwards is done by the gluteus medius and gluteus minimus. To train these muscles you will have to make a sideways movement.
For this exercise, you lie on your side. You can lie flat on the floor with your entire upper body, your head supported by the hand or biceps. You can also stay with your upper body elevated (like in the photo). In that case you rest on your elbow. Make sure your elbow is directly under your shoulder. If you are lying correctly, lift your top leg up sideways. Then you slowly lower this leg again. Repeat this as often as necessary for your training schedule.
5.Inclined rear leg extension
Finally, this exercise for your gluteal muscles. During this exercise you not only train your glutei, but also your hamstrings and your core (your torso). You train your torso by tensing your abs during this exercise. Otherwise your back will not stay straight and you will fall through it.
To start, you will stand in the push-up position. Make sure your hands are shoulder width apart and directly below your shoulders. Your body should be a straight line from your shoulders to your heels. So tighten your abdominal muscles well. Then lift one leg straight up. You mainly do this with your glutei. Switch legs after several reps.
Try to look forward during the exercise. If you let your head hang, chances are that you unconsciously curl your back. This can eventually cause injuries. For that reason, don't look too far up. Then you pull your back back faster.
You can easily perform these exercises at home. Before you know it you have the perfect tight buttocks for your bikini and you walk proudly on the beach! Let that summer and that holiday come: you are ready!
You may have difficulty in starting these exercises and maintaining them after you have started. Therefore, read our article about it finding your motivation. Nothing stops you anymore!
Which exercises help you obtain your perfect bikini line?
Do you have any tips / exercises for training your glutei?
Let us know in a comment!