Want to improve the shape of your buttocks? Well, almost all of us will not be prevented by such changes. Want to know how to do this? Below is all the necessary information.
Everyone admires sexy buttocks. Speaking on behalf of all women, we like it when a man has a beautiful ass no less than men - with us. Even if heredity failed you in this regard, you can fill the gap by including a specific exercise in your daily workout.
Which one? Gluteal bridge.
Gluteus bridge - technique
This exercise affects the size, shape and strength of your gluteal muscles. You will notice an increase in their size up to 50% and you will discover new sports opportunities. The only thing that can cause inconvenience is finding jeans of the right size!
If you are ready to start, we have everything you need to know about the gluteal bridge and its proper implementation.
Small lift for great results.
The gluteal bridge (also known as lifting the buttocks from a prone position) is an easily performed exercise that works regardless of the level of preparation. People who regularly included him in their workouts noted a noticeable increase in the volume of the buttocks. The best way to achieve similar results is described below! Some even achieved a 50% increase in buttock volume over several months.
Does the 50% increase seem too good to be true?
Regardless of whether you work out for aesthetic or sporting purposes, the gluteal bridge needs to be done two to four times a week based on how quickly you want to achieve the result.
Small lift - large buttocks
Note: there is a slight difference between the gluteal bridge and the raising of the pelvis from the prone position - namely, in the position of the shoulders. If your shoulders are on the floor, you are making a gluteal bridge. If the shoulders are on a small elevation, for example, a box or bench, then this is raising the pelvis from a prone position.
The benefits of the gluteal bridge
As noted earlier, the gluteal bridge is an ideal exercise to achieve aesthetic goals, but it also brings additional benefits.
- The gluteal muscles can be considered part of the center due to their location and functions. When you include the gluteal bridge in your training program, you will protect yourself from back pain, as it strengthens the muscles of the lower back, thus stabilizing the center muscles;
- The lumbar will receive the correct load;
- You will notice that moving has become easier, whether walking or running, as the buttocks become much stronger.
How does this happen?
The major, middle and small gluteus muscle form the muscle group, which is the largest muscle group in the human body.
Stuart McGill, in the Strength and Conditioning Journal, argues that, "given the anatomical and biomechanical interactions of the pelvis with the gluteus maximus, the latter can be considered as the main power generators." By this, he wants to say that extension in the hip joints as a movement contains a very large force, which is used in almost all sports. Imagine gymnastic movements, the swing of a baseball bat, the movements of athletes, a powerful hit on the ball or a throw in a basket from above in a basketball jump. All described movements involve hip extension in the hip joint.
For weightlifters, bodybuilders, crossfitters and powerlifters, strong buttocks help to develop deadweight and achieve the desired aesthetics in the sport that is required, for example, in bodybuilding. In general, the bottom line is that the stronger your buttocks, the better results you can achieve and the healthier you will be.
The reasons why the gluteal bridge is an ideal exercise to develop the strength of the gluteal muscles and give them the desired shape
The gluteal bridge directly involves the gluteal muscles, and does not include them in the work secondary, as in most complex exercises.
For example, in exercises such as squats or deadlifts, the gluteal muscles act only as assistants, and are not the main working muscles. Squats and deadlift do not maximize the participation of the extensor of the hip, so the quadriceps and hind muscles of the thigh get a lot more load, and the gluteal muscles only help to perform these exercises. Thus, squats and deadlifts to a greater extent strengthen the muscles of the legs, and to a lesser extent - the gluteal muscles.
No need to stop doing squats and deadlifts. Simply include the gluteal bridge in your workout in order to balance it. So you can maximize the development of the buttocks, while this exercise can be performed both with its own weight and with an additional load.
Of particular importance is the fact that you will not only achieve aesthetically beautiful buttocks, but also “wake up” the unbridled power that lies in your gluteal muscles. You will start to jump higher, run faster, and improve your overall physical performance.
Start building your own gluteal bridge
Some men feel ashamed to make a gluteal bridge. If you are embarrassed to perform this exercise in the gym because of seemingly slanting looks in your direction, you can start doing it at home on the living room floor - at least until you need extra weight.
Lie on your back with your hands on the sides, bend your knees so that your feet are stable on the floor shoulder width apart, your back should be in a neutral position.
You need to rise, focusing on the heels
Press the heels to the floor while lifting the pelvis up and squeeze the buttocks. Get up until your body forms a bridge and is in the same line from the knees to the shoulders. Hold at the top for two seconds, still squeezing the buttocks.
Slowly return to starting position. Do not completely relax the body before starting to repeat the exercise. Since you work only with your own weight, try not to reduce the amplitude during repetitions.
Force yourself to do three sets of muscle failure.
Gluteal bridge variations
Naturally, nobody likes to do the same thing all the time. The good news is that you don’t have to.
Just include one of the variations described below in your workout and design your buttocks.
Buttock bridge with a barbell
Everyone knows the bench press from the chest, but what about lifting the pelvis with a barbell?
Load the bar well and get ready for your buttocks to “burn”. Female bodybuilders perform this exercise with 113 kg. This means that men can lift up to 182 kg. If you thought the gluteal bridge was for wimps, think again.
Prepare a low bench and barbell. If you intend to lift less than 60 kg, use the barbell with the Olympic bar. It is wide in girth, but light in weight (for example, 10 or 15 kg).
Olympic discs raise the bar high enough to comfortably place it on the hips.
The bar should be located on the hips, closer to the perineum. To relieve stress, you may need a towel or lining that you use, for example, during squats with a barbell. It will also help to get rid of the traces of the barbell, which your wife or girl may regard as a trace of a kiss. Shoulders and shoulder blades should lie on the bench. Now you are ready to start.
Focus on your heels while lifting your pelvis.
Your body should form a bridge, which means that your shoulders, hips and knees should be in a straight line. Hold at the top for two seconds, squeezing the buttocks. This is the most important part. When lowering, do not touch the floor with the bar until the second repetition.
Perform three sets of 10-12 reps.
Gluteal bridge with raising one leg
This exercise can be performed with your own weight, shock absorber or barbell. As you already know, if you decide to add a bar, then it needs to be facilitated.
Lie on a bench or on the floor with your feet firmly pressed to the floor and your knees bent. Lift one leg up and push your knee closer to your chest. This is the starting position.
Push your heel off the floor, and you can tear off your toe. Stretching the thigh, raise the pelvis up. Slowly return to starting position.
When lowering to the floor before repetitions, you do not need to completely relax.
For best results, take advantage of the video tutorials found on YouTube, for example. Look at least a couple of videos for each exercise in order to avoid the risk of repeating someone else's mistakes in the execution technique.
Inverted gluteal bridge with elevation of one leg
Another variation of pelvic elevation, which differs in that your legs are on a raised platform - for example, a bench, and your shoulders are on the floor. This exercise can be performed both with a shock absorber and with its own weight.
Prepare a bench. Lie on the floor, put your hands along the body, the pelvis should be next to the bench, your knees should be bent, put your feet on the bench.
Transferring body weight to the heels, move closer to the bench. Lift your right leg to the diagonal.
Climb into the bridge, focusing on the heel of the left foot. At the upper point, the raised leg should form a diagonal line from the ankle through the thigh to the shoulder. Hold this position for two seconds. When lowering, do not touch the floor, but proceed immediately to repetition. Try to do the maximum number of repetitions.
Perform different variations of the gluteal bridge
The gluteal bridge should be a basic exercise in your training program along with squats. And in the same way, like different variations of squats, it is necessary to perform several variations of the gluteal bridge.
Sometimes take heavy weight. Sometimes do more reps while working with your own weight. Use a shock absorber. Variations of the gluteal bridge will allow you to perform this exercise more times a week and achieve strong, beautiful buttocks.
Create the forms of your dreams and discover the hidden powers within you. As soon as you begin to perform the gluteal bridge and notice the first results, you will never be the same.
Speaking absolutely seriously, the gluteal muscles can become your main driving force. In addition to aesthetic beauty, inflated buttocks also help to achieve good sports results.
Now that you know everything you need to know about the gluteal bridge and its proper implementation, get to work!