Three reasons for the shapeless state of the buttocks
1. Sedentary work
The gluteal muscles are inactive for a long time, lose the habit of working and lose their tone.
sitting on a chair, strain your buttocks for 7-10 seconds in a series of 20-25 repetitions.
2. High heels
With high heels, the body’s center of gravity is shifted forward. And this leads to a change in posture, an imbalance of the muscles in general and the inactivity of the gluteal muscles in particular.
change your shoes during the day or wear heels off your daily routine.
3. Running on a treadmill
Yes, oddly enough. In real running conditions, the work of the gluteal muscles is due to the fact that the foot is pulled back to move the body forward. The treadmill does the job for you, so your glutes and hamstrings are inactive. Plus, the steps are shorter on the treadmill. This leads to over-tensioning of the quads and to weakening of the gluteus muscles.
increase the incline of the treadmill.
Five exercises
How often do exercises from the complex?
*2-3 times a week. If you are doing cardio training (for example, jogging), then this complex should be done before them.
General information about exercises
Maintain a straight posture throughout the exercise. Inhale during the easy phase of the exercise and exhale during the difficult phase. Movements should be smooth, like in slow motion.