Train your glutes: Four pieces of fitness equipment for a tight butt

Posted on fitness And tagged Fitness, Machines, Gym, Glutes

The butt is making a comeback. Instead of hiding our buttocks, we should train them instead. This not only looks good, but also has many other advantages. Why and how — read on...

Take a look at the fitness gurus, stars, and influencers of our time — they all have something in common. You know what we're getting at: perfectly shaped butts. The body part, which has been ignored for a long time, is back in the limelight. Enjoy your curves and work your glutes — there couldn't be a better time to do it.

Before you get started, it's good to know what you're training in the first place. What we usually call “gluteal muscles” are actually three muscles: the gluteus maximus, medius and minimus. The gluteus maximus does most of the work, while the other two only play a supporting role. Although we use our glutes all the time, for example when we pick up our shopping bag from the floor or climb stairs, we can also train this muscle group specifically — and thus create a beautifully defined butt.

Exercising your lower body can sometimes be quite difficult, especially with advancing age and stiffer joints. Other muscle groups (especially the hamstrings) sometimes do the work when we try to train the glutes. So how do we get to train our four letters without using other parts of the body? These are the best fitness equipment for a tight butt:

1. Leg press

Leg Press is available in various versions. With one, you sit up straight and push yourself backwards by stretching your legs; with another, you sit angled and push your legs up. The leg press allows you to train not only all muscles in the entire leg, but also the gluteal muscles. To specifically train your buttocks, simply place your feet a little further forward on the running board.

The leg press and similar fitness equipment are often criticized for not training the core of the body, but that is precisely their advantage: Instead of demanding the entire body, the leg press allows you to specifically train specific muscle groups.

2nd cable station

The cable station is the device with two cables with handles at the end — don't let that intimidate you. You can adjust the voltage of the cables as you wish and experience. You can use the cable station in a variety of ways and train different parts of your body on it. To specifically train your gluteal muscles, do squats, lunges and stepups using the additional tension of the machine.

3. Rowing machine

Rowing machines are ideal for a full body cardio workout. They are not only effective but also easy on the joints and are particularly suitable for beginners, people with injuries, or in general anyone who wants to put as little strain on their joints as possible. Rowing trains the entire lower body and defines the gluteal muscles, among other things.

4th step up

A tight butt with steps — sometimes it can be that easy. If this simple device seems too boring for you, try an aerobics class and you'll see how versatile and varied you can use the step up — and how exactly you can use it to train your butt. The workout on the step up is even more effective if you include weights and squats.

The most important thing when working out with all of these devices is that you feel comfortable and listen to your body while working out. Increase your workout gradually and enjoy the journey to a beautifully defined body.

Posted on fitness And tagged Fitness, Machines, Gym, Glutes.