How do you say goodbye to your flat buttocks?

How do you say goodbye to your flat buttocks?

It's impossible to tell the difference between your head and tail when you're wearing underwear. Follow our sport tips to finally show off a curved and bouncy buttock.

Since you stopped playing soccer, the once lush curves of your buttocks have given way to a strangely flat surface that hastens the replacement of all your underwear in size XS.

Before that, it may be better to consider physiological solutions to quickly reverse the situation and recover a behind that Michelangelo's David would have envied. The gluteus maximus muscle is the most powerful muscle in the human body and potentially the largest, so it is this muscle that it will be essential to work on in order to gain volume. Because women prefer a rounded buttocks, sports coach David Costa provides an exercise program to be performed once or twice a week.


One or two global exercises for all the buttocks

The buttock muscles strongly mobilize the joints of the hips and knees. To protect them and avoid injury, make sure you warm up before beginning any intense activity. A session can start with a cardio type activity: ten minutes of medium-intensity running, ten minutes of elliptical biking or five minutes of skipping rope. Then continue with another five minutes of hip rotation exercises, "necessary to ensure greater freedom in the ability to adopt good positioning," explains David Costa.

Once your joints are relaxed, start with a "global" exercise, which involves all three muscles that make up the buttocks. "The most effective of all is the ground lift," says David Costa. The bar, placed on the ground, is grasped, arms outstretched, hands shoulder-width apart. You grab it, push your buttocks backwards and your torso curves, then straighten up, always keeping the same flat back posture. The bar slides along the thighs and stops in the middle of the thighs once you're standing. The coach advises to perform 4 to 5 sets of 8 to 10 repetitions with a progressive increase in weight with each set, until the weight that forces you to do all 8 repetitions with difficulty. A rest period of two to three minutes is provided between each set.



Continue the workout with a second general exercise such as lunges (stand with feet hip-width apart, step forward and bend both legs until the knee almost touches the floor, return to the starting position) or squats (stand with feet hip-width apart, arms stretched forward, move down until the thighs are parallel to the floor, return to the starting position). David Costa suggests "4 to 5 sets of 6 to 8 repetitions with always two to three minutes of recovery time between each set".

One or two isolation exercises to precisely target the muscles.

"A nice buttock is well rounded. It is therefore important to get that little hollow that draws the buttocks on each side and increases the impression of curvature", assures the fitness coach. To do this, you have to work the gluteus medius muscle. The first exercise to target this area in particular can be done at home, it is the hip extension. While resting on the ground on the knees and elbows, one leg is extended at the back, the buttocks are voluntarily contracted. David Costa recommends 3 to 4 sets of 8 to 12 reps, with a one and a half to two minute break between each set. Difficulty can be added to the exercise by attaching weighted bands to your ankles.

The second exercise, which requires a gym membership, is hip abduction at the pulley. Standing, one of the ankles is attached to the pulley (set at floor level) with a strap, one hand is placed on the machine to maintain balance, the attached leg is stretched to the side and returns, in a constant and controlled manner, to the starting position. The exercise is divided as the previous one into 3 or 4 series of 8 to 12 repetitions.

"In order to hope to obtain results from 6 to 8 weeks, the intensity of the effort must be necessarily sufficient. In other words, if not the next day, you should feel pain the day after", concludes the coach. No pain no gain.

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