Fitness equipment for a firm buttocks

Why you should train your buttocks

A firm buttocks with defined muscles looks very sexy. And that's actually enough of a reason to train your backside. But you can also use it to prevent diseases. How do you do that? We'll have to elaborate a little.

Three muscles

The buttocks consist of three muscles - if you go by volume, they are the largest in the body, and they are the second most powerful after the masseter muscle. This is another reason why they deserve more attention. Because the muscles are also the reason why we can walk upright.

The large gluteus maximus muscle makes it possible for us to extend our hips and prevents the pelvis from tilting forward. We also have it to thank for stabilising the thigh when stretching. 

The middle gluteus medius muscle ensures that we can spread our legs outwards. It shares this task with the gluteus minimus muscle, which is also important for walking and for the stability of the pelvis.

The muscle that is noticeable when you tense the buttocks is the gluteus maximus. This is because it at least partially covers the other two. But in combination they are all an unbeatable team.

One that wants to be trained to do its job (looking sexy is a bonus, of course). 

During the day, however, we do little for the three of them. We use them when walking, climbing stairs or picking something up off the floor. But often we just sit on them, which makes the muscles flabby in the long run. Medicine now even has a term for it: "Dormant Butt Syndrome". This may sound funny, but it is a serious matter. Because when the butt muscles "forget" what their job is, they no longer work properly, they become too weak to do so. The body then switches to other muscles, which in turn are overused. The consequences are pain in the lower back, hips and knees. 

Reason enough to do something about it! But what is the best way to train the buttocks? Fitness equipment that directly targets these muscles is ideal. The best:

Rowing machine

It's the ideal total-body exerciser because it works 85 per cent of your body's muscles - especially the biceps, lower back and buttocks. The thighs also benefit. Along the way, you burn up to 700 calories per hour. At the same time, the workout is very gentle because you don't have to make any jerky movements.

Stepper 

Climbing stairs is a very effective workout for the buttocks. That's why it's worth leaving escalators and lifts to the left in future if there are stairs. In the gym there are several ways to train this way: In aerobics classes, where you can practise lateral step-ups. Or in the studios: find a bench, stand sideways next to it and put one leg on the bench. Then lift the knee of the other leg until the thighs are horizontal to the bench or floor. Hold for a few seconds, then lower. Repeat several times and then switch sides. Fitness steppers work on a similar principle. 

Cross trainer

Here you move your legs as if you were walking - the workout for the buttocks and legs is very effective. And it's easy on the joints because the movement is smooth and round. If you adjust the pedals to your stride length, it is also easy on your knees and hips. By the way, you also burn a lot of calories during the workout, which melts fat deposits on the buttocks and thighs. 

Spinning

Hop on an indoor bike - and the fun begins! In the spinning class at Holmes Place you will be pushed by the trainer. In combination with fast rhythms, you won't even notice how strenuous the workout is. Cycling with different resistances and the exercises on the bike train your buttocks and thighs. Afterwards you are exhausted and happy. That's a promise! 

Leg Press

There are different versions of the leg press. With some machines you train lying down - you push a weight plate upwards. With others, you sit and the weight plate is pushed forward or slightly upwards. This exercises all the leg muscles, but especially the gluteal muscles. You can strengthen this even more by placing your feet in the front third of the weight plate. 

Cable pulley

These machines owe their name to the rope cables with grip loops, which offer many training possibilities. You can use them to train specific muscle areas. One exercise for the buttocks and rear thighs is kickbacks. Here you step into the loop with one foot and attach it to your ankle. Then press your hands against the wall of the machine at shoulder height and slowly move your almost extended leg backwards. Hold a little, then move forward again. Repeat a few times, then switch legs. 

Workout for a firm buttocks at Holmes Place

There are really many ways to train your bottom. At Holmes Place, the choice is particularly wide, because in addition to the fitness equipment, there are also many suitable group classes. Give it a try. 

Important: start training slowly and gradually increase.