Butt sculpting – The exercises

And if your knees get ruined, my dear, then you can definitely forget about shaping your butt. You'll be stuck with butt-lifting panties, which are horrible for your femininity anyway, because we might tolerate the push-up trick, but we won't tolerate such a big deception on the same woman.

To avoid this, please learn the basics of squats and lunges. For the shape of your butt, for yourself, for your satisfied femininity, and for everything you'll be able to achieve with your butt, such as existence, quality men, and the security they provide.

Squat

1. Stance slightly wider than shoulder-width, feet turned out 45 degrees.

2. You don't squat down as if you want to pick something up from the floor, but you push your butt back. Just your butt. Exactly as if there was a guy behind you, and it was action time.

3. Knees do not go past the line of your toes.

4. Your butt does not go lower than the line of your knees.

5. Stop the movement at the line of your knees. We don't do anything with momentum, no bouncing. It's a clean "to-from" movement.

6. Stand up from your HEELS, squeezing your glutes.

7. Your knees do not collapse inward but open outward. This part is particularly problematic for women, as they instinctively want to close their knees following an ancient female instinct, but this is not the way now, you have to open them. You have to open them exactly as if you wanted to open the buffet in front of a guy, if you know what I mean.

8. Strive for a straight back throughout, do not lean forward.

Squats will be needed for almost all butt-shaping exercises. If you learn this properly, you won't have problems with the other exercises either.

Lunge

Every self-respecting woman performs lunges to round her butt, and of course, a significant percentage of these women do this exercise like I make pumpkin stew. Abysmally badly.

Seriously, sometimes I feel like crying, seeing this suffering and writhing under the guise of lunges, while the poor girl thinks she's doing something great for her body. At such times, seeing this pointless effort, I always remember a friend of mine who studied Latin and ancient Greek at ELTE for 5 years. She put a hell of a lot of time and energy into something, all perfectly useless. And that's exactly what it's about when you go to the gym and do the exercises incorrectly day after day.

You think you are, but you're not at all. You think you're shaping your body, but nothing else is happening except that you're wasting your time, your money on a membership, and what's saddest, you're also taking up space in the gym.

But what could be so complicated about a task where all you have to do is step forward and then bring your other foot alongside? What can go wrong with that?

These

1. Your foot is not pointing forward. This will kill your knee.

2. In exercises, focus is key, and maintaining a body angle that targets the area you want to work on. If your posture is incorrect, the muscles you want to shape will not be working. I call this focused training, which radically increases training efficiency and, not least, can produce fantastic results. If your body moves and your posture is incorrect – in this case, your torso leans forward during a lunge – then the focus is lost, and efficiency is radically reduced. Never lean forward during a lunge.

3. Keep both your legs on an imaginary line. The line starts in the middle of your thigh, goes through the middle of your knee, all the way to your ankle. Draw this imaginary line, and your leg should not move out of this plane either to the right or to the left.

4. Don't lose your balance. Keep both shoulders in line, looking forward, so you won't lose your balance. If you have scoliosis, you will have serious balance problems, and not just with this exercise. If you can't keep your shoulders in line during a lunge, you will lose your balance, which you will then try to regain from your knee.

5. The knee of your stepping leg should never, I repeat NEVER, go beyond your foot.

6. The lunge, like every exercise, has its basic movement. Use a mirror and check that when you step out, your front leg forms a right angle. Don't start stepping until you've thoroughly practiced this.

That's how much I could help virtually. It's not certain that this will get you further, but I have certainly helped you know that if you go to a trainer and that trainer doesn't tell you these things, then you'll know they're not the one for you, and even that's more than nothing. Isn't it? Yes!

Now that you know how right I am, here are the exercises, which if we look at them more closely, we will see that all the exercises are based on squats and lunges, or a more developed variation of them.

Glute-shaping warm-up exercises

The worst thing you can do is, after entering the gym, immediately rush to the rack and start squatting without any transition. This is just as bad as if a guy you like would just pounce on you without any dating. I know that deep down you'd want that too, but unfortunately, you have to follow the protocol, because if you don't, he'll just think you're an easy little slut, and goodbye to the idea of a serious relationship.

This is exactly the situation with squats too. You shouldn't rush, no matter how much you want to, you have to warm up first, prepare your glutes for the load, because if you don't, you'll get injured, and you can't load cold muscles either.

Hip thrust with both legs

A relaxed introductory exercise. When you lift your hips, additionally contract your glute muscles, but pay close attention to lifting your shoulder blades off the floor as well. It's not a bad exercise for intimate gymnastics either, but I just mentioned that in passing, it shouldn't be neglected either.

Single-leg hip thrust

Same as the previous one, but performed with one leg, so the load will be greater. Obviously, working the glute on the side of the leg that is on the ground, and in this case, you need to contract that one.

Hip thrust on a fitball

If you can't do the first two yet, meaning you're in such a bad condition that you can't do them, then do it this way.

Donkey kicks on all fours

Just to be clear. If you're a good-looking girl, all the guys will be looking at your ass during this exercise. Anyone who isn't looking, either was looking, or will look when they think you're not watching them. If no one is looking, then that's the surest sign that you still have a lot of work to do. This is why I don't understand why overweight women think everyone in the gym is looking at them. Nobody is looking, no need to worry. They'll look when you're a good-looking girl.

This is also a warm-up exercise. You just simply raise your legs. Pay attention not to rotate your hip, try to keep yourself straight, and meanwhile focus on your glute muscles. Body shaping is a matter of focus. You either just lift your leg, or you pay attention and do real workout. That's why you can't read during exercise, because you lose focus. What you don't pay attention to will get messed up, but for those in a relationship, I don't even need to explain this.

Seated squat

This is the best warm-up exercise.

Glute-shaping exercises

Now comes the essence of life, now comes the core. I have collected 16 exercises specifically designed to work the glute muscles. All are effective and shaping exercises, but I have highlighted a few that represent the elite among the best. This doesn't mean you have to push only these like a peasant, but merely that if you do these, you should realize that you are well on your way to shaping your butt and turning men's heads.

This will be the sign

Squat

The god. Respect this exercise, for its significance is equivalent to the invention of electricity and penicillin.

Straight-leg deadlift

For this exercise, you will need an aerobics step. You bend down, lower the bar to your ankles, and lift it to your waist, while your LEGS REMAIN STRAIGHT THROUGHOUT, and you try to do the same with your back. This small step is needed so that the plates do not touch the ground, and you can lower the weight to the appropriate depth.

Cable kickback

Classic exercise. While doing it, stabilize your upper body so that it doesn't move at all. Only the leg moves back and forth. You are moving the line of your ankle, not your hip.

Machine kickback

You lie down and push back. If your upper body moves, you can be sure that your back will get strained.

Leg press

Very important. When you push the weight, do not fully extend your legs, because if your knee locks, it can easily break. Yes, your knee can break. A few months ago, a horror injury resulting from such a mistake circulated on the internet, but that video is so graphic that I'd rather not embed it here, although maybe I should, just so you can see how much attention is needed. The main thing is to be careful.

Machine squat

Few gyms have such a machine, but if yours does, cherish it, and realize that it's fundamentally a good gym. It's a very effective exercise, but then again, everything I list here is.

Lunge

The butt-shaping reforms work. Respect for the lunge too.

Side lunge

This exercise works the side muscles of your glutes. This exercise is what gives the most rounded shape. Don't skip it by any means, but before you start, learn the normal lunge properly.

Step-ups onto a bench, forward

Your entire foot should be on the bench, especially your heel, as you push yourself up with it.

Step-ups onto a bench, sideways

This is a bench-modified version of the lunge. Wonderful. Here, too, your foot is on the bench, and naturally, you push yourself up from your heel.

Lunges on a bench

I almost put this exercise in with the warm-up exercises, but only almost. Performed with dumbbells, it's particularly brutal, which means it's a very effective exercise.

Sky-squats

It starts with a regular squat, but when you straighten up, you also push yourself onto your tiptoes. Great exercise.

Donkey kicks with a medicine ball, on all fours

To be able to do this exercise, your legs also need to get stronger. Not that this isn't a prerequisite for the other exercises, it just occurred to me at the end.

Thoroughly study these exercises and familiarize yourself with them, because if you perform them properly, and especially not in an on-again, off-again manner, you will owe them a great deal.

And how to incorporate these exercises into a training plan to give them some concept? That will be the topic of my next post.