Slim & Tone Butt in 21 DAYS | 12 min Beginner Friendly Workout, No Equipment!

Why do people need to train their butt? I think the answer is mostly to look good, so you either want to reduce fat on your hips or you want to make flat buttocks rounder and fuller. But in reality, the benefits of training your butt are much more than this. We can also say that the dangers of a weak butt are beyond our imagination. Much Hi everyone, I'm April We sit for long periods when we study and work so our gluteal muscles are less and less used, which not only causes more fat to be stored on our butt, but also causes a lot of health problems due to the deterioration of the function of the gluteal muscle The main point is That when we suffer from these problems we may not think that the cause of these problems is weak gluteal muscles. For example, first we have a bow, thick legs, and knee pain. Sometimes weak gluteal muscles cannot provide good stability to the bones of the lower extremities, so joint alignment Abnormal hip, knee and ankle problems leading to problems with making the leg in an The compensation here is mainly the triceps muscle, so the calves get bigger and thicker. The second problem is lower back pain. Due to weak glutes, the pelvis and the sacroiliac joint become less stable as well. The human body will use the spinal and dorsal muscles to compensate, which leads to back pain. The third problem is, Standing problems The glutes are located in the central part of the body. If it is weak, it will easily lead to anterior pelvic tilt. Moving up or going up, it will cause the ribs to invert and then rise, causing the neck muscle group to compensate, resulting in swelling of the trapezius muscle and pain in the shoulder and neck. Going down, it will cause the leg problem that we already mentioned and it also causes the arch to collapse more easily which is called functional flatfoot and lastly it will cause weight gain because the more muscle you have, the more calories you can burn The gluteal muscles are the largest muscle group in the human body and their deterioration reduces Straight from basal burn rate Finally, let's recap this and look at it here Okay, so today I'm going to share with you a bunch of butt exercises that I've been doing with good results The gluteus maximus, gluteus medius, gluteus minimus will be trained The post-workout warm-up and stretching are also designed and included for everyone as long as you train once per day for two weeks to a month or so The above problems can be improved well At the same time, your hips, legs and whole body will look much better Okay, let's start with a warm-up at first, let's stretch the anti-gluteus maximus muscle Front knee Leg bend about 90 degrees Keep straight Your back and pelvis are in a neutral position Move your hip forward, feeling the tension in the root of your thigh You can also raise your hand and extend it up and back The feeling of stretch will be more noticeable The iliopsoas muscle is overly stressed among people who remain seated most of the time as an antidote to large gluteal muscles If it is too tight, it limits From the function of the gluteus maximus Okay, let's move to the other side and stretch Breathe normally, do not hold your breath Keep your upper body upright and perpendicular to the floor Keep your pelvis neutral and do not lean forward Excessive tension of the iliopsoas muscles will pull the pelvis forward and the lower back will be pushed forward which leads to inappropriate contraction of the glutes but will also put excessive pressure on the lumbar spine, resulting in lower back pain so if you want a better butt workout, tightening the iliopsoas muscles is absolutely essential Okay, we're going to stand put the feet as far apart as possible , and our toes are pointing forward. Let us stretch the adductors. The other resistant muscles of the gluteus medius and gluteus minimus. We stretch for 15 seconds on each side. The main function of the gluteus medius and minimus is hip abduction. The main function of the proximal muscles of the pelvis is adduction of the hip joint. Therefore, after relaxing the adductor muscles, we can perform the movements properly. The best hip abduction exercise for the gluteus medius and gluteus minimus Breathe normally and do not hold your breath Okay, the stretch is over. Let's stand and relax a little and then stand on one leg, the other leg will be straight Point the toes up, swing the leg to the side and back Exhale as the leg goes up, inhale as we come back You don't have to raise the legs high just feel the strength in your glutes as long as your torso remains stable especially when If you lift too high, you can easily tilt your pelvis forward and put pressure on your lumbar spine, especially if your lumbar muscles are tight. Your stomach, buttocks, and the soles of your feet should all be used to maintain balance and stability. Okay, let's move to the other side to do the same action. Use your core, buttocks, and the soles of your feet to maintain balance. On the balance of the body, raising the side leg will exercise the gluteus medius and gluteus minimus, and raising the back leg will mainly exercise the gluteus maximus. A problem that many beginners will face is that they cannot feel the strength of the gluteals. This is because sitting for a long time leads to the cessation of the gluteal muscle and its connection with the mind is broken, so we need to re- Establishing their connection So this action is a simple and very effective movement to activate and wake up the gluteal muscles Okay, let's take a break and then we'll do a combination of squats and lateral lunges Feet wide Toes point knees in the direction of the toes Tighten your abdominal muscles while sitting in a squat position Sit with your hips Actively and passively bend your knees i.e. sit first and then bend your hips