With a trained ass to impress not only the women, it can also back and knee pain much of a chance. The most important training tips for a tight bum

In this article
  • Reasons why men benefit from Butt Workout enormously
  • Your butt muscles at a glance
  • So train men her buttocks best
  • The best location for Butt Workout: At home or the studio?
  • Test your butt muscles for vulnerabilities
  • So bring her butt guys the best possible light
  • The best butt exercises for the home and for the gym
  • Beginner training plan for your butt over 8 weeks
  • Advanced training plan for the Po 4 weeks
  • Summarized

One advance: While sitting lazily on your ass and read this article, your glutes have to work perfectly. Without the muscle Trio Indeed, they would not be able to sit upright in a chair. Which is not to say that Rumlümmeln sufficient as a workout for your butt. On the contrary, the (too) low load can the muscles atrophy. This not only looks bad, but rather can lead to pain in the lower back and knees. In addition, your performance remains in everyday life and sports - in almost all disciplines except Chess - on the track. But do not worry, this weakness can be easily reversed. For the gluteus maximus is the largest muscle of man, so he can strengthen and form super targeted strengthening exercises. Other reasons why you should and regularly with Butt Workout kick your ass top tips for implementation, can be found here:

4 other reasons why men benefit from Butt Workout enormously

Women stand on Knackpo

They are still looking for the woman for life? Then you should take your time rather than in Tinder prefer to stick to the Butt Workout! A Men's Health showed survey of 1,000 women, which are 48% of women on a firm bottom - or almost half! 38% find particularly the lateral hollows sexy. The possible reason: By looking at your rump women check from your entire Constitution. So if the butt is nice crisp, the ladies suspect behind an ambitious guy. 

>>> These muscles find women sexy 

More throw and bounce by Butt Workout

Even if you have won your sweetheart for itself, you should stick to the buttocks muscle training it. Finally, the butt muscles help in carrying heavy loads (keyword: Doorstep), cycling, stair climbing, climbing - and jump. A study published in the "Journal of Strength and Conditioning Research" study showed: The most power for high jumps comes from the hip, not out of hock. The gluteus maximus and the back of the thigh are more important than the calves and anterior thigh. An examination of Auburn University resulted in the State of Alabama that shoulder injuries occur less frequently if you tense your buttocks while throwing. So if you are higher and / or more getting at, you know what to do - high with the box! 

 

Just downhill strong butt muscles are needed to intercept your weight again
Just downhill strong butt muscles are needed to intercept your weight again

© michelangeloop / Shutterstock.com

improve gluteal muscles posture

They also stand there better thanks Butt Workout. Finally, a well-shaped butt improves overall posture. Without strong glutes advised namely light (s) out of balance, because this is the center of gravity. it shifts because mere butt muscles force the hip flexors to shorten and can tilt the pelvis forward that may be posed painful. Not only because you stumble more often or even fall, but also because often incorrect pressures. For example, back and hip muscles pretty selfless troops that lazy butt muscles are at first happy to do the work, but eventually they grumble but then quite braced on. The same applies to the runner's knee. If the butt while jogging mitwackelt only limp, rather than being actively involved, knees enormous pressure must endure. but you can not withstand in the long run. Tilt inward, increasing the load on the kneecaps and it does eventually hurt. really hurt. 

>>> These 14 exercises improve your posture 

Less fat in the body

Regular Butt Workout is so if only for preventive reasons important, but also the visual appearance is important. Where muscles are hardly pronounced more easily fat stores one.

Your butt muscles at a glance

The three wichstigsten buttocks at a glance
The three wichstigsten buttocks at a glance

© Markus Voll

Strong trio: The big butt muscle (also known as the gluteus maximus (1) covered almost two butt cheeks and therefore gives the buttocks his form, but he can do more. As soon as you get up from your office chair, it provides the necessary to stretch in the hip joint and helps you following passage to the copier in guiding the leg back under this -. viewed in terms of volume - the largest muscle in the body is the middle gluteal muscle (gluteus medius (2) It helps to be able to stand upright. and raise or leg sideways to turn to the outside. if you train him will also benefit your waistline because the average gluteal muscle adjacent right there. Whenever he works supportet him the small gluteal muscle, the gluteus minimus (3). the muscle -Zwerg helps if you rotate the leg inward.

So train men her buttocks best

As long as a crisp butt Prio has one for you, running shoes and bike helmet better stay in the closet. Focus rather on weight training. Because if you load too many of exertion, the muscle mass to obtained may build again. For the training schedule you consider the best feature If you your rump already without training too big before you proceed with little weight and many repetitions, or 15 to 20, to act. Otherwise, the gluteus maximus is even more voluminous. The opposite is true for guys who (still) have no ass in your pants - you access to much weight and do a few reps, 5 sufficient to eighth In the diet, you should mainly be sure to take plenty of protein and many carbs. This muscle is well supplied and the course for growth.

Pinch the buttocks in the hip extension tightly together - that provides more muscle activity for up to 12%.
Pinch the buttocks in the hip extension tightly together - that provides more muscle activity for up to 12%.

© Ajan Alen / Shutterstock.com

The best location for Butt Workout: At home or the studio?

Both places are ideal for gluteal muscle workout. The more often you get your butt up, the crisper the effect. 

>>> 8 exercises for a Knackpo 

All eight exercises address the three gluteal muscles in different ways. This strengthens all the fibers evenly and ensures that you stand really good. Perform the workout 1 to 2 times a week from - who has no gym membership, focusing on the Home exercises - from week 4 you should train your butt 3 times a week. Do not lie between the units at least one full day off and forget the warm-up! Ideal are either 10 minutes treadmill or loose jumping rope. Incidentally, the butt muscles can bring also very good in between in shape by using your staircase for an extra workout. Walk 50 steps up as you lift each 2 steps at a time. Then go back down again. Push the legs conscious all the way through and keep your back straight all the time. 

The more steps you take at one time, the crisper the butt
The more steps you take at one time, the crisper the butt.

© YAKOBCHUK VIACHESLAV / Shutterstock.com

Test your butt muscles for vulnerabilities

Our three quick tests show where the weaknesses of your ass are and how to compensate for this. To do this, the recommended for your result workout and repeat the check again six weeks later. 

Test 1: Focus speed strength

Lie back on the floor. up one leg, the other reaching for the top. lift your hips a maximum and then decrease again controlled. Important: The seat does not touch the ground while! How many reps do you manage in 90 seconds? 

Please make a note of the number of repetitions. 

Result: 

>>> All exercises 1-8 for the test and the recommended training plus the associated training booster can be found in this gallery

  • to 40 repetitions: Sorry for the frank words, but this idea was weak. Since only one circle from the exercises 1 and 6 assists - both carried explosive - and exercise number 3. Do not set breaks and drag by a total of 3 passes. 
  • 41-70 repetitions: Not more? Soon, thanks to a combination of exercise 8, 2 - running explosive - and 7 and 6. In the latter hold the voltage for 3 seconds. managed all the exercises? Then put another another round. 
  • from 71 reps: Top! The final touch brings the duo in exercise 4 and 7. Perform a total of 3 passes, you sweeten the Booster IV. After each double set you wheeze by 30 seconds. 

Check the results after 6 weeks.

Test 2: Focus on strength endurance

Lie face down on a table or bench, from the waist hanging the legs in mid-air. Hold on tight with both hands on the sides of the bench and straighten your legs until the whole body forms a straight line. hold the position as long as possible - how long is for you long? 

Please make a note of the time in seconds. 

>>> All exercises 1-8 for the test and the recommended training plus the associated training booster can be found in this gallery

  • To 30 seconds: Oh, oh, hang through again! The recipe for more power: 4 sets of exercise 1, then the exercises 5 to 8 in 2 sets, which are accompanied by booster III. 
  • 31-85 seconds Upgradable - with a 3x-circle from the exercises 2, 4, 6 and 8. Exercise 2 and 6 put up a gear effect with the Booster IV yet. 
  • from 86 seconds: Hats off! But something more is always: Drag the exercises 1 to 4 without a break two times through to become even better. 

Check the results after 6 weeks. 

Test 3: focus movement

Sit down in the so-called hurdle seat on the floor. To stretch one leg forward, the other you pull off to the side at right angles. also extend your arms forward. In this position, you should be able to sit with your back straight upright. 

>>> All exercises 1-8 for the test and the recommended training plus the associated training booster can be found in this gallery

Can you sit up? Yes! Then everything's fine. If you do not do it correctly, you are about as mobile as an oil tanker. From the coordination training! Exercises 2, 4, 5, 7 and 8, after stretching is announced. To set up straight, stretch one leg forward from the heel of the other leg lay on a bench or couch. Preventing Now the upper body slightly. The mainstay bend until it moves to the back of your thigh. hold for 20 seconds relax short, repeat 2 times.

Check the results after 6 weeks.

Before you need to cover up flabby butt muscles in this way, work better.
Before you need to cover up flabby butt muscles in this way, work better.

© Tim Large / Shutterstock.com

So bring her butt guys the best possible light

In skimpy briefs only a real top butt looks good - if at all. A recommended alternative is pants. A Knackpo allowed it, of course, afford to be presented in a narrow trousers in public. Is the buttocks flat, tight shorts are also the first choice, as they appear larger. The same applies to the next layer: trousers with large or flashy bags make more out of your butt. Fuller shapes are best concealed of boxer shorts, also it is best to dark fabrics. 

The best butt exercises for the home and for the gym

Who wants to bring his buttocks in shape, can not get away from performing lunges and squats. Both exercises ask specifically out the big butt muscle. Of course, the duo has to be supplemented by further exercises to bring the medium and small butt muscles in shape. Beginners are best off with the exercise version without equipment. The so-called Bodyweight training is considered the best introduction to strength training as it optimally prepares the joints, without overloading them. So you put healthy foundation for future excellence with the dumbbell by first not train with tools. However, intermediate and advanced contact the workout without equipment new training stimuli that promote muscle growth. Perform the squat it out one leg out - the other leg stretched forward hold in the air. When lunge place the back foot instep onto a box. Other ideas for beginners and professionals: 

The most brilliant buttocks exercises at home:

Beck lifting is the best exercise for the hamstrings and a bootylicious butt. In the video we show you the correct version.
Beck Lift