YOUR GUIDE FOR A TIGHT BUTT

Posted on fitness

Do you finally want a tight, tight butt? Then we have just the right tips for you!

What do women like the most about men? A firm butt!
What do most men appreciate about a woman? A beautifully shaped butt!

We'll give you 3 tips developed by us, which will ensure that everyone will turn around for you. The gluteal muscles are not only important from an aesthetic point of view, because the function of these muscles is also considered a prerequisite for good health. For the purpose of proper and effective training, the gluteal muscles are divided into three parts.

The top part is only activated by certain exercises in short distances.

And this is how it works: Raise your leg backwards!
It can be very effective to lift your legs backwards several times. However, you should avoid the unwanted bend at the loins. It will help with the exercise if you let the abdominal muscles participate. Such a measure will not only stabilize the body during exercise, but also strengthen the abdominal muscles. Repeat lifting 15-20 times in 3 sets with a 30-second break in between.

The bottom part is activated when the muscle is strained in an extended state.

And this is how it works: starting position, squats, lunges!
Perform equipment exercises, knee exercises, pulling movements with load on the front of the leg, squats, deep squats, lunges, and more. Be aware of the dominant superiority of the thigh muscles over the knee and the load on the kneecap. Do not work with the “muscle above the knee,” but lift the leg straight up. Do 15 to 20 reps in 3 sets with 30 seconds of rest in between.

Abduction muscle (pulling) and external rotation

How to activate them: lateral leg lifts!
We recommend practicing this while standing, kneeling, or in a lateral position. Be careful not to bend your hips crooked or sideways. Repeat the exercises 15-20 times in 3 sets with a 30-second break in between.

Try at least three times a week to strain all gluteal muscles evenly and soon you will have a perfectly shaped buttocks belong! You can find more exercise ideas for your buttocks in our Glute Xpress group in our Holmes Place Clubs or contact Just contact our experts.

Vaclav Razl
Personal trainer at Holmes Place Smíchov, Prague

Photo by Vít živný - personal trainer at Holmes Place Karlín Prague
Model: Martina Dostálová - personal trainer at Holmes Place Karlín Prague

Posted on fitness