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The butt is a region very focused on bodybuilding training. But are you working all the muscles present in the region? Doing this is very important to conquer not only hypertrophy, but also that round shape. So, if this is one of your goals at the gym, don’t miss a real guide on the subject:
KNOW THE AREA
It doesn’t matter what butts look like on the outside, anatomically speaking, the vast majority are pretty similar. Check out the three main muscles that form the region:
Gluteus minimus: the smallest of the muscles lies directly below the gluteus medius. He abducts his leg (that is, moves it away from the center of his body) and rotates it inward;
– (SEBASTIAN KAULITZKI/SCIENCE PHOTO LIBRARY/Getty Images)
gluteus medius: this pork rib-shaped muscle lies near the outside of the pelvis. Like the gluteus minimus, it abducts and inwardly rotates the leg;
– (SEBASTIAN KAULITZKI/SCIENCE PHOTO LIBRARY/Getty Images)
gluteus maximus: true to its name, the max is the biggest muscle in your body. Your job is to extend your hip and rotate your leg out.
– (SEBASTIAN KAULITZKI/SCIENCE PHOTO LIBRARY/Getty Images)
Generally, the gluteus maximus is the most talked about. But the other two also deserve attention, as they stabilize the pelvis and help ensure the body’s balance.
However, working other areas of the body is extremely important for those who want to build a rounder region and avoid injuries. “The musculature of the thigh, lumbar spine and lower abdomen need to be strengthened to prevent problems later on”, warns physician Carlos Machado, general practitioner and specialist in preventive medicine and aging.
Everyone’s gluteal muscles attach to the same points on the skeleton. The point is that, genetically, the sizes of the pelvis are usually different – and this influences the shape of your butt.
Experts say that much (up to 70%) of your overall body shape is determined by genetics. The other 30%, then, can be influenced by food, physical exercise, sleep, posture… Basically, by lifestyle.
Another important issue is that the size and shape of the butt tend to change with age. Changes in hormones caused by menopause, for example, interfere with both the amount of lean mass present in the body and the fat stock. Result? Older people can have that more “flattened” buttocks.
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HOW TO GET STRONGER BUTTON MUSCLES
By training properly, you can prevent problems and achieve a rounder butt.
In general, the gluteus maximus has fast-twitch muscle fibers—that is, fast-firing fibers that are required in sprint sprints or plyometric exercises. On the other hand, studies suggest that the gluteus medius and minimus are mainly composed of slow-twitch fibers.
This means that the butt can benefit both from strength training (with high loads and few repetitions) and from resistance activities (low intensity and long duration, such as running or stair training). Therefore, it is worth interspersing the two types of practices.
Finally, it’s worth remembering that much of the appearance of your butt is determined by the layer of fat that covers the muscles. If your goal is to reduce a few centimeters in the region, it is worth combining training with proper nutrition.
ARE THERE SURGERIES TO CHANGE THE BUMBUM?
– (Ron Lach/Pexels)
Plastic surgeon Tatiana Moura, from Hospital Albert Sabin, in São Paulo, says yes. “The surgeries indicated for changing the body contour in the gluteal region are basically three. Each approach has different recommendations and caters to patients with different physical exams,” she explains. She check:
Liposuction with fat grafting: fat removal + graft in the subcutaneous region of the buttocks;
Placement of buttock prosthesis: indicated for people with a greater volume deficit;
Gluteal Suspension: indicated for bariatric patients who have excess skin in the region.
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