Many women (but also men) who have a rather flat buttocks dream of plump curves. And that doesn’t have to remain a pious wish! FITBOOK spoke to a personal trainer and got her the best training tips for a firm butt.
«Anyone who wants a tight butt has to understand that you have to concentrate on building up measures and not on depleting ones,» says Micha Østergaard, ex-Olympic swimmer and personal trainer. Read here what that means in concrete terms – and what training tips she has for a nice, firm butt.
Knackpo training rule 1: If cardio, then intensive
You burn a lot of calories and especially fat on the treadmill or cross trainer. But can that be a good thing if you want a well-trained bottom? Østergaard does not generally prohibit cardio training for the tight buttocks. However, it depends As on. «Intensive training» is the magic word that describes shorter but harder units. In addition to, for example, uphill sprints in the forest, this could also be spinning units with high resistance, or CrossFit. Experts know: The more intense the workout, the more effective!
• «Instead of long, moderate jogging laps, 100-meter sprints are recommended,» says the expert. Then walk back the distance and repeat the whole thing, preferably ten times. «You’re welcome to include jumps, that’s great for the butt muscles!»
• Another effective training tip is to jump onto a bench while crouching, stand up and go down again. It really gets your legs and buttocks going! Anyone who manages to repeat the exercise in three rounds 20 times each – several times a week – is well on the way to a well-formed tight bottom.
• “Find a straight stretch of at least 25 meters and cover it in strides that are as large as possible,” recommends Østergaard. After each unit back to the beginning. Five repetitions are already very good – «and also great for the deep muscles, by the way!»
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Knackpo training rule 2: Squat down as deeply as possible when doing squats
If you want a tight butt, you can’t avoid squats. For maximum intensive training stimuli for the buttocks, the expert gives the motto «Ass to the grass» along the way – so you should bring your butt down as far as possible. So please squat down!
Training for the buttocks: recommendation for at home
• Repeat sets of 15 to 20 squats three times each. “Then please take a chair and climb up, doing 15 repetitions on each leg and repeating this twice,” explains Østergaard.
• Now it’s the turn of lunges, ie lunges forward – 10 pieces and repeat the whole thing twice.
• Get on the mat – but don’t rest! Move into a bridge pose and hold for 60 seconds. Two passes!
Also interesting: 10-minute workout for legs and bottom
Training recommendation for the gym
• Grab the barbells and do 15 squats. «Remember to crouch as low as possible!»
• The next step – hip thrusts – are, according to Micha Østergaarde, the ultimate exercise to turn your butt into a bubble butt. To do this, put yourself in the bridge position and lift your pelvis. Looks exhausting – and it is! But extremely effective; three sets of 15 reps.
• Then lunges again, this time with dumbbells. Two units of 20 pieces are enough to leave enough strength for “box jumps”, the next exercise…
• Crouch onto a box 15 times – three sets.
If you are used to using dumbbells and barbells, you can also do this high-intensity exercise Butt and Legs Workout with Bob Pusher Kevin Kuske dare. Duration: 10 minutes!
Equally important for a beautiful bottom: nutrition!
But the expert doesn’t just have tips for a nice buttocks with regard to training. Proper nutrition is just as important. Anyone who prefers (supposedly) diet-friendly foods with low nutritional values is denying their body the nutrients it needs to build and grow muscles. If you eat too few calories, you lose weight, but first you lose muscle mass. The ugly result: «Skinny Fat», i.e. the «thin fat» from the buttocks and legs flakes away. Affected people make a slim impression, «but they still have too many fat cells in their bodies,» explains personal trainer Micha Østergaard.
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«Starvation is not a solution,» she consequently emphasizes. Therefore, make sure you eat a clean diet that is free of highly processed foods and high in protein – proteins are of great importance for building and maintaining muscles. Østergaard personally would therefore advise against skipping breakfast. «This means you run the risk of consuming a lot of the wrong calories from ravenous hunger.» Incidentally, an ideal breakfast is porridge, i.e. oatmeal. It is advisable, a few spoonfuls every morning to eat from.
Personal details: Micha Østergaard is an Olympian and coach. From countless training and nutrition programs that she tried out during her career as an athlete, she has developed a concept that can be implemented by everyone – adapted to their individual needs. She doesn’t believe in nonsensical crash diets and complicated movement sequences, but enjoys training.