We'll show you four sports that will turn tomato butt guys into tight and crunchy bottoms
Almost half of all women are equipped with a tomato butt. This butt is plump, round and unfortunately often has flabby butt cheekswhich is why the tomato butt is rather one of the less popular butt types.
Due to its softer structure, cellulite is a common flaw of this butt type.
The Orange peel likes to settle on the lower part of the buttocks. We have already dedicated an article to the annoying cellulite with its own exercises.
Do you have a tomato butt, you need to remove the excess Fat deposits dismantle. So it is valid the Musculature through particularly intensive exercises to consolidate and additionally burn calories.
Table of contents
The sun is snowing, the birds are chirping, let's get out into nature. Because the fresh airt cranks the Weight loss process additionally to.
Endurance sports like cycling, running, inline skating or even swimming are made for turning a tomato into a toned and trained butt.
These 9 butt exercises you probably do not know yet!
What you need to know about the structure of the butt
All po types consist of three Muscle groups. Are these targeted trains, nothing stands in the way of a firm buttocks.
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.
Musculus gluteus medius
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 mid gluteus provides a nice look and also supports the upper half of the buttocks.
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.
Lose weight without sports? With these 19 tips it works!
Why cycling is so good for the tomato butt
This is the best outdoor training to fast to get a tight and crisp buttocks. By the up and down of the thighs, when pedaling, the outermost butt muscle, the gluteus maximus, especially effective trained.
Regular cycling supplies your muscles with more blood, new blood vessels are formed, your immune system is strengthened and additionally melts also your Body fat. Especially rather flabby butt types like the tomato butt benefit very much from it.
Steady cycling extends even the LifeDanish scientists have found out. They subjected 30,000 people between the ages of 20 and 93 to a long-term study. The result: those who cycled every day had a 40 percent lower probability of dying prematurely.
How to cycle correctly
- upright posture
- Stretch legs
- choose comfortable saddle
Saddle
Per larger the seat of your saddle is, the better Distributed your Weight. Ideally, it should have a closed seat and in the central part. padded be. An anatomically well-suited saddle has a wide seat at the back and a narrow saddle nose at the front.
Seat position
The seating position is crucial for feeling comfortable on the saddle. You should have a upright Take up a riding position and do not lean too far forward like road cyclists. This can cause tension in your back muscles.
Setting
Proper bike adjustments such as pedals, brakes, gears or saddle height are very important to avoid pain. If your bike is adjusted correctly, you can stretch your leg all the way through. Make sure that you stretch your back all the way through.
The first five minutes of cycling serve to Warm up. During this time you should ride very slowly and then increase the speed. Stretching exercises for legs and back also help before riding.
Our tip: Want to get rid of your saggy butt, grab the bike as often as possible and leave your car!
How to lose weight with cycling!
How inline skating can help with a tomato butt
Three good reasons to start inline skating right away: It is quickly learned, costs little and helps very well to lose weight in problem areas.
Inline skating is also the only sport that is all Three po Muscles simultaneously stressed and trained.
This speaks for inline skating
- High calorie consumption
- Trains many muscles at the same time
- fresh air enhances the weight loss effect
The uniform Sideways movement of the legs and the weight of the skates tighten the Po and the Thigh muscles.
Fast skating cranks up the Fat burning an. Inline skating strengthens the entire musculature and increases endurance. The swinging along of the arms solves light Tension in the neck and shoulder area. Focusing on the track also helps you relieve stress.
Make sure that your back is nicely stretched. Bend your knees a little and bend forward very slightly.
This posture not only ensures good balance, but also allows you to bring momentum into your steps. With fully pressed knees this is hardly possible.
During an intense workout, you can get up to 500 kcal per hour. The fresh air boosts the metabolism properly. This increases the Weight loss effect still amplified.
The first 5 minutes you should do very light Warm-up training do. Your body will be prepared for skating, you will prevent injuries and excessive muscle soreness.
At the beginning, the training session should be no more than 20 minutes. The ideal is to go inline skating 3 times a week.
Once your body gets used to it, simply increase the duration of the workout.
Tighten your connective tissue with these 8 tips!
Why you should go for swim with tomato butt
No matter which of the 5 Butt types you are. Swimming makes your backside incredible sexy. And the great thing is: 3 times a week 20 minutes, is enough to see the first results. Especially in the breaststroke and backstroke claim you your Gluteal muscles intense.
The ideal sport, then, to turn the tomato butt into a tighten buttocks to do. When swimming, the legs are kept horizontal in the prone position against the force of gravity.
This will train your butt muscles. The Training effect is caused by the spreading movements during swimming. amplified.
Just as effective is the swimming style Crawl. Through the up and down movements of the legs you tighten your Po and additionally train the muscles in your Thighs. If you want to enhance the effect, you should use fins.
This creates more resistance in the water and you build more muscle and lose fat. The water resistance has a Skin tightening effect and works like a light full body massage.
This speaks for swimming
- High calorie consumption
- Training of many muscle groups
- Only 3 times 20 minutes
So you can lose weight with swimming!
When swimming burn you very Many calories, because the body has to expend a lot of energy in order to Body temperature in water to regulate.
Only when the water temperature is exactly 26 degrees Celsius is the heat exchange of body and water reasonably balanced. One hour of breaststroke burns 531 kilocalories. When crawling, it is even 900 kilocalories.
However, if the water temperature is above or below this, you will consume additional energy to avoid cooling down or overheating.
Without extra Effort you burn during the swim therefore additionally Fat. This makes not only a crisp and toned buttocks, but also a flat stomach.
How jogging can help against tomato butt
Jogging builds not only annoying Fat reserves off, but strengthens also your thighs and buttocks Muscles. Ideal for the tomato butt.
By constantly stabilizing the legs in the support pahse, the butt muscles are enormously challenged.
Step by step you lift your body weight in the air and train your butt. Perfect for turning that flabby tomato butt guy into a tight and toned butt.
This plan will turn you into a runner in just 4 weeks!
What matters is not that you run for a long time in between, but in periodically.
2 to 3 times a week for 30 minutes is optimal and can usually be easily arranged in terms of time.
Do you always run same roundAfter a short training session you will recognizethat you faster and feel fitter afterwards.
The right equipment contributes greatly to the progress of training and a tight buttocks.
Shoe
Under no circumstances should you use normal Sneakers run. That can bad pain cause. With every step your Ankles namely with two to three times your body weight loaded.
A good running shoe cushions and dampens your weight. Only if the shoe fits you properly and doesn't pinch anywhere will you enjoy training.
Sportswear
It should not only look great and be comfortable, but also functional have a lot to offer. A good pair of pants or a good shirt is breathable and transports sweat away from the body.
The good thing is that you can already get sportswear in pretty much any store. The be-all and end-all is a good Sports bra.
Without a well fitting sports bra, your breast tissue suffers in the long run under the training. In addition, you can get tension in the neck muscles.
Pulse watch
With the pulse watch you have your Heart rate well in view. Especially at the beginning, you should make sure that your pulse not too high rises.
If it does, you should walk a few steps and take deep breaths in and out to lower it again. To achieve the best possible training results, try to keep your heart rate low.
That's why I never go jogging without a heart rate monitor and have been training with the Garmin Vivoactiv 4 since last year. It's very light and fits great on the wrist.
With this pulse watch you have your Calorie consumption always in the eye, which motivates additionally. It also shows you the training time and heart rate.
Nutrition
If you are very hungry before you start jogging, you should low fiber and easily digestible foods such as scrambled eggs, toast with jam or honey.
Because compared to heavy and fatty food, it does not lie in the stomach. In order not to put additional strain on your body, the last large meal should be two to three hours ago. Drink before running a glass of still Water.
Our conclusion
With targeted training, any flabby rear end can be turned into a firm butt! Jump into the water, get into your running shoes - let's go!
My tip for those who want to achieve the best result in tomato butt: Alternate between jogging, cycling, inline skating and swimming. That's also a lot more fun!
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more