7 personal trainer secrets to having a big and firm butt

In recent weeks, on social media, one of the most talked about topics has been the videos of girls talking about taking anti-allergic drugs to increase their buttocks. The indiscriminate use of the drug, which has already been condemned by the French Society of Pharmacology and Therapeutics (SEPT). can cause serious side effects, including liver and heart problems and seizures.

Leandro Twina Physical Education professional at Growth Supplements, warns that there is no medicine that can define the curves of the body, and that this must be conquered from the regular practice of physical activities.

The main recommendation for those who want to achieve a bigger and more defined butt in a healthy way is to work all the muscle groups in the region (minimum, medius and maximum glutes).

“The most projected buttocks is conquered through exercises of gluteus maximus, and the most rounded shape in the hips, with exercises of gluteus medius and minimus. The ideal is to do all the groupings”, he says.

According to him, the best exercises for glutes are: squat, pelvic lift, machine glute, Bulgarian squat, hip abduction, graviton glute, chair abductor, four supports with flexed knee and four supports with extended knee.

The trainer also says that it is essential to do both isolated exercises (like four supports and hip abduction), which work a muscle or a specific region, and compound ones, (squats and deadlifts, for example), which are intended for various muscle groups.

On glute training days, start with isolated exercises, as this will make you more willing to train the desired area intensely.

BEWARE OF EXAGGERATION

Do not overdo the amount of training. According to Twin, the right thing to do is just twice a week, with a break of two or three days between workouts so that the result is better.

“Who trains more often can enter the so-called plateau effect, when the results ‘park’ and muscle evolution stops. The muscle needs time to rest and avoid injury. Without that time, it won’t work, ”he clarifies.

TECHNIQUE AND STRATEGY

The use of advanced training techniques, including the drop-set and Rest Pause Training (RPT) can be a good strategy to enhance muscle mass gain.

“In the drop-set you start the set with one weight and do the number of reps you usually do. Then, reduce the weight load by 25% and repeat the series until you can’t do it anymore (the so-called failure). On the third set, drop another 25% of the weight and repeat to failure. Do this in the number of series you usually train”, he guides.

According to Leandro, another advantage of RPT is that it avoids the plateau effect. “Perform the first set of exercises to failure, take a 5-15 second break, then do the second set to failure again. Take another short break and the third set to failure. It is normal for the number of repetitions to decrease”, he adds.

Finally, the trainer summarizes all the tips in seven topics. Check out:

Do minimum, medium and maximum glute exercises;
Train glutes 2 times a week;
Rest between workouts should be at least 2 days;
Start with isolated exercises;
Do isolated and compound exercises;
Use advanced training techniques;
Start training with the buttocks to get less tired and leave the other activities until the end.