Whether big, small, tight or flabby - all butt types have one thing in common: the anatomical structure. Every butt has butt muscles that can be brought out through training: This is how a firm butt is created.
You want a firm butt? Then you should know a little bit about the muscular structure.
Whether our butt is tight or we are equipped with a saggy rear end. They all have one thing in common: butt types consist of three Muscle groups.
Are these targeted trains, nothing stands in the way of a firm buttocks.
There is the right training method for every butt type. You can find more information in our article Butt types workout.
Table of contents
Whether we are very thin, have more flab on our hips, are tall or short - our buttocks are always built the same way, at least anatomically.
There are 3 major butt muscles that can be trained. If you want to have a crack butt, you should pay attention to all three muscle groups in the buttocks.
Training only the biggest muscle won't get you anywhere. But let's look at this in detail.
The buttocks consist of the gluteus muscle
- Minimus
- Medius
- Maximus
Butt muscles: Train gluteus minimus muscle
The small gluteus maximus lies much lower than the medium and large gluteus maximus and, together with the medium gluteus maximus, forms the silhouette of the hips.
When this muscle is well trains is, the Fat accumulation between the thighs and the pelvis prevents. This is exactly the place where there is often some fat mass.
If you talk about the so-called Banana fold speaks, that is, the transition between the buttocks and thighs, the gluteus minimus is always involved.
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If you want to train your lower butt, you should try this butt exercise:
- Stand up straight.
- Bend the left knee slightly.
- Lift one right leg and bring it to the right and to the left like a pendulum clock.
- The knee always remains at hip level.
- Swing the leg at least 12 times to the left and 12 times to the right. Do three passes.
If you struggle with balance, stretch your arms out to the sides. Alternatively, you can hold on to a chair.
Can you feel your gluteus minimus working?
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Butt muscles: Train gluteus medius muscle
The middle gluteal muscle is used for the lateral rotational and lifting movements of the hip and is a short, thick as well as fan-shaped muscle.
A well-toned middle gluteal muscle makes for a nice look and also supports the upper half of the buttocks. You can train the side buttocks when you perform this exercise.
Leg lifts in quadruped position for the gluteus medius
- Get down on all fours.
- The knees are under the hips. The arms are under the shoulders.
- Now lift the left leg off the mat.
- Angle it and lift it sideways until the knee is level with the hip.
- In short: like a dog marking a fire hydrates ;)
- Bring the knee back to the starting position and lift the leg again.
- You should repeat this exercise 12 times and make three passes.
16 butt exercises that will change your life!
Butt muscles: Train gluteus maximus muscle
The large gluteal muscle is not only the largest gluteal muscle, but also the most most superficial located muscle.
In this case, it is the main form of the buttocks zone and is located on the posterior side of the pelvis. The often desired by women taut and crisp Po can be achieved if this Muscle trains will.
These 9 butt exercises you probably do not know yet!
A typical exercise for the gluteus maximus is the squat.
Two small exercises for all butt types
Now that you know how your butt is built, you can also use it much Train more specifically. Grab your butt while doing a squat and you will feel the muscles working and tightening your butt.
That's regardless of which of the many butt types you count as.
I've put together two little exercises for in between, which will help you to tighten your butt. The great thing about the exercises: You don't need any expensive equipment.
With really cool leggings the workout is much more fun. That's why we've picked out the best ones for you.
1. with swimming noodle in the cool water
Get into the water, because here you can also train your butt muscles! Grab a swimming noodle. Take it under your arms and pull your legs up so that they form a 90 degree angle.
Now open your legs and push your knees to the side. Close your legs in front of your body again. You can do the same with stretched legs. You'll see: it's not that easy.
Swimming noodle exercises are so effective because the water offers great resistance. So you have to make quite an effort to perform the movements.
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2. balance asked
Attention, now it gets a bit more complicated: Stand upright and support yourself against the wall with your right hand.
Now stretch your left leg up to the side of you as far as possible. Hold the position as long as possible. You will see that after a few times you will be able to stretch the leg higher and higher.
By the way, this also works quite easily in the office. :) Office exercises will help you become more productive and get your backside in shape at work.
Fancy some more butt exercises? Check out our Butt Training Special on!
Our conclusion
If you know what muscles your butt has, you can train them more specifically. Understanding butt types anatomy also means getting faster training results. Be sure to strengthen your butt muscles regularly. This can even help prevent back pain!
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