Butt Shaping Part II – The Basics

Every Grand Slam victory, every Grand Prix win, and all Olympic gold medals started with mastering the fundamentals. A correct grip of the racket, taking the first turn, the very first steps of running technique.

Most people want everything immediately and don't want to understand the essence and master the basics necessary for outstanding performance. However, knowing this is essential not just to do something, but to achieve, let's say, outstanding results.

If someone sees a person with a beautifully sculpted body in the gym, sooner or later they'll approach them and ask, "How did you do it? What do you eat, how do you train, what supplements do you take?" At times like this, I just don't know what the person asking expects. That after hearing a 3-5 sentence answer, they will achieve the same results as the person whose appearance prompted the question?

You look great, how do you do it? Can you imagine someone going up to Djokovic and saying, "Hey Djoko. You're doing great, I also want to win a tennis tournament with a total prize of 3 million dollars, how do you do it?" Even the premise is ridiculous, but it's no more ridiculous than the person who does the same thing in the gym.

A beautiful body involves not only a lot of work but also hundreds of hours of learned material, countless detailed pieces of information, their correct interpretation, and the application of this information to one's own genetics, metabolism, and body type. And you don't understand this; you want to save this effort with an 8-minute conversation, or even worse, by reading random "how to lose weight in 11 minutes" articles on the internet.

Everyone agrees that learning foreign languages requires studying. You need to learn word order, conjugation, auxiliary verbs, sentence structure, because it doesn't work like "yes or no, about five hundred meters under the, what do you call it, bridge. Under the híd, you know, bridge."

You learn the basics, and after a while, you can ask for a liter of milk at the corner store, but to be able to ask, you also have to learn this. Well, body sculpting requires the same process. Seriously, I don't understand why, if we accept in every area of life that if we want to be effective in something, we need to learn and gather information, why does it never occur to anyone in the entire world when it comes to shaping our bodies?

It's a completely unrealistic image that if someone wants a more beautiful body, they buy an exercise anatomy book and start reading it, absorbing valuable information. It's unimaginable, and the same goes for dieting. No basics, just typing "diet" into Google, and then trusting the gods of algorithms to throw out something half-useful or something incredibly idiotic.

But you're right after all. Why bother with this, since it's only about your health, your metabolism, your hormones that affect everything, the proper functioning of your body, your whole damn life, your future, why wouldn't you entrust this to the top three results on Google's search list?

You don't mind – quite rightly – paying hundreds of thousands for language courses, because you know you need them to learn what you need to learn, but when it comes to body shaping, it's all about expensive, stingy clown talk about a healthy lifestyle, and oh my god, what costs 5000 forints for a personal training session. It's ridiculous.

For me, the total Russian roulette with your health is still incomprehensible to this day, but this post is not about understanding what is incomprehensible to me, but about the basics of effective butt shaping.

The Exercise Anatomy series is about the basics, the fundamentals of workouts. If the great book of the internet is ever written, this butt-shaping blog series will certainly be in it. I mean, it will be in the women's edition, of course, because this post is indeed for women. If anyone doesn't know why, read the  first part of the post

Fundamentals

Two words. Squats and lunges. Before you start any leg and butt shaping, you must learn these two exercises and every movement of them as thoroughly as possible. If you skip this, your knee will surely be completely wrecked, and it will be unusable, and that's only in the best case if it's just your knee. But if your knee goes, my dear, then you can certainly forget about shaping your butt. You'll be stuck with butt-lifting panties, which is horrible for your female existence anyway, because we might just overlook the push-up trickery, but we won't tolerate another deception of this magnitude 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 all that you will be able to achieve with your butt, such as status, quality men, and the security they provide.

Squat

1. Stance slightly wider than shoulder-width, feet turned out 45 degrees.
2. You don't just squat down as if you wanted to pick something up from the ground, but you push your glutes back. Only your glutes. Exactly as if there were a guy behind you and it was an "action."
3. Knees do not go past the line of your toes.
4. Glutes do not go lower than the line of your knees.
5. Stop the movement at the line of the knee. We don't do anything with momentum or bouncing. There is a clean start-to-finish movement.
6. Stand up from the HEELS, while contracting your glutes.
7. The knees do not collapse inwards, but spread outwards. This part is especially problematic for women, as following an ancient female instinct, they automatically want to close their knees, 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.

For better understanding, and for you to absorb it visually, I also made a video.

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

Lunge

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

Seriously, sometimes I feel like crying, seeing all this suffering and agonizing under the guise of lunges, while the poor girl thinks she's doing something great for her body. At times like these, seeing this faffing around, 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 completely unnecessarily. And this is exactly what happens when you go to the gym and perform exercises incorrectly day after day.

You think you are, but you're absolutely not. 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 taking up space in the gym.

But what could be so complicated about an exercise where all you have to do is step forward, then bring your other foot next to it? What can go wrong with that?

These

1. Your foot is not pointing forward. This will destroy your knee.
2. In exercises, the focus is key, and holding your body at an angle that targets the area you want to work. If your posture is incorrect, the muscles you want to shape will not be working. This is what I call focused training, which radically increases training efficiency, and last but not least, can produce fantastic results. If your body shifts and your posture is incorrect – in this case, your torso leans forward during a lunge – then the focus is lost, and efficiency radically decreases. 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, neither to the right nor to the left.
4. Don't lose your balance. Keep both your shoulders in line and facing forward, so you won't lose your balance. If you have scoliosis, you will have serious problems with your balance, and not just with this exercise. If you can't keep your shoulders in line during a lunge, you will fall out of balance, and you will try to regain it with your knee.
5. The knee of your stepping leg should NEVER, I repeat, NEVER go past your foot.
6. The lunge, like all exercises, has its basic movement. Use a mirror and check that your front leg forms a right angle when you step out. Don't start stepping until you have thoroughly practiced this.

I also found a cool envelope sent by a notary public's office – don't ask – and I'll use it to demonstrate the correct lunge posture, along with some useful tips.

Now you think that various exercises for the glutes are coming. WELL, THEY'RE NOT. Because, as a world champion powerlifter whom I highly respect once said,

"I wouldn't give anyone weights until they can do a push-up properly."

That sentence had a huge impact on me, and he was so right. There will be no leg exercises here until you can correctly execute the two greatest Gods of butt shaping: squats and lunges.

For those who already know, I ask for a little patience for the continuation. For those who think they know, by all means, review it just to be sure. And for those who are completely clueless, learn these two exercises properly without using any weights, solely with your own body weight, because this is the foundation of everything, these two exercises are butt shaping itself.

To ensure that learning the basics goes smoothly, and especially that the CORRECT execution is ingrained, I have created an event where you can learn squats and lunges.

You can sign up for the event at the link below.

https://www.facebook.com/events/539522212880071/

Bring a notebook or something to take notes on. Those who come will know the basics, and those who don't come or can't, try to practice the correct movements based on what is written here.

The event is limited. Max. 50 people.