Fitness equipment for a tight butt

Posted on blog, fitness

It is a problem child that many people like to hide: the buttocks. Many find it too thick, too misshapen, too limp. There are many ways to train your butt. Not only does it look good, but you can also do something about hip, knee and back pain. Holmes Place's premium fitness clubs offer fully equipped gym floors — perfect for building your muscles. Our goal is to help you get healthier and fitter: with fitness equipment, but also with workouts from over 75 courses (online and in clubs).

Why you should train your butt

A butt with defined muscles looks very sexy. And that's actually enough reason to train your backside. But you can also use it to prevent illness. How does that work? To do that, we'll have to do a bit of digging in.

Three muscles

The butt consists of three muscles — based on volume, they are the largest in the body, and they are the second strongest after the chewing muscle. That is another reason why they deserve more attention. Because muscles are also the reason why we can walk upright.

The large gluteus muscle (glutaeus maximus muscle) makes it possible for us to stretch our hips and prevents the pelvis from tilting forward. We also owe him the stabilization of the thigh when stretching.

The middle gluteus muscle (glutaeus medius muscle) ensures that we can spread our legs outwards. It shares this task with the small gluteus muscle (Glutaeus minimus muscle), which is also important for walking and pelvic stability.

The muscle that can be felt when you tense your butt is the gluteus maximus. That is because it at least partially obscures the other two. But when combined, they're all an unbeatable team.

One who wants to be trained to do their tasks (the sexy look is a bonus that shouldn't be underestimated, of course).

During the day, however, we do little for the three of them. We use them when we walk, when we climb stairs or pick something up from the floor. But often we just sit on it, which causes the muscles to sag in the long term. Medicine now even has a term for it: “dormant butt syndrome,” the “sleeping butt syndrome.” It might sound funny, but it's a serious thing. Because when the butt muscles “forget” what their job is, they no longer work properly, they become too weak for it. The body then moves on to other muscles, which in turn are stressed too much. The consequences are pain in the lower back, hips and knees.

Reason enough to do something! But what is the best way to train my butt? Fitness equipment that directly addresses these muscles is ideal. The best:

rowing machine

It is the ideal full body trainer because it trains 85 percent of your body's muscles — especially the biceps, lower back and buttocks. The thighs also benefit. By the way, you burn up to 700 calories per hour. The training is very gentle because you don't have to make any jerky movements.

stepper

Climbing stairs is a very effective workout for the butt. It is therefore worthwhile to leave escalators and elevators behind when there are stairs in the future. In the gym, there are several ways to train in this way: In an aerobics class, where you can practice lateral stepups. Or in the studios: Find a bench, stand sideways next to it and place one leg on the bench. Then lift the knee of the other leg until the thighs are level with the bench or floor. Hold for a few seconds, then set off. Repeat several times and then switch sides. Fitness steppers work on a similar principle.

elliptical trainer

Here you move your legs as if you were walking — training your buttocks and legs is very effective. And easy on the joints because the movement is smooth and smooth. If you adjust the pedals to your stride length, this also protects your knees and hip joints. By the way, you also burn a lot of calories during training, which melts fat deposits on your buttocks and thighs.

Spinning

Get on the indoor bike — and the fun begins! In the spinning class at Holmes Place, you will be pushed by the trainer. In connection with fast rhythms, you don't even notice how exhausting the workout is. Cycling with different resistances and doing exercises on the bike train your buttocks and thighs. Afterwards, you are exhausted and happy. Promised!

Leg Press

There are different versions of the leg press. Some devices involve training while lying down — you push up a weight plate. With others, you sit and the weight plate is pushed forward or slightly upwards. In doing so, you train all leg muscles, but especially the glutes. You can reinforce this by placing your feet in the front third of the weight plate.

cable pull

These devices owe their name to the cable cables with handle loops, which offer many training options. It allows you to specifically train specific muscle areas. Kickbacks are an exercise for the butt and back thighs. Here, step into the loop with one foot and attach it to the ankle. Then press your hands against the device wall at shoulder height and slowly move the almost straight leg backwards. Hold something, then move forward again. Repeat a few times, then change legs.

Training for a tight butt at Holmes Place

There are really many ways to train your butt. At Holmes Place, the selection is particularly large, because in addition to fitness equipment, there is also many suitable group courses. Give it a try.

Important: Start training slowly and gradually improve.

Posted on blog, fitness