The expert told why the buttocks become flat

The gluteal muscles are one of the main muscles of the human body. They are involved in shaping its contour, creating a rounded, seductive outline at the back, and have an important effect on posture, helping to keep the person’s body upright. Also, these muscles provide ease and grace of movement.

Ideally, the buttocks should have a certain, relatively elastic volume with maximum projection in the middle of the buttocks or in their upper two-thirds. The transition from the buttocks to the thigh in the lower third is ideally soft and smooth, and the gluteal fold should either be absent or not long and only reach the center of the thigh. This fold can be a signal of a certain degree of ptosis (ptosis) of the buttock area. In this case, it becomes very noticeable and long.

Sometimes, already from childhood, the buttocks are not pronounced in volume, in this case we are talking about genetic characteristics that can be changed with great effort.

Causes of flat buttocks

In this situation, even if the buttocks are round and have a nice shape, they go forward and seem flat. Therefore, it is necessary:

• monitor posture (primarily self-control);

• relieve tension, which is reflected in the distortion of posture: in order to prevent, relaxing procedures for the body, normalization of the daily routine, and good sleep are recommended.

2. Another reason for flat buttocks is insufficient physical activity and a sedentary lifestyle… The muscles of the body lose their tone, trophism worsens, the skin loses its firmness and elasticity.

Interestingly, the opposite effect is also possible: when there is excessive physical activity, but the gluteal muscles are not heavily loaded or there is a sharp weight loss, so that the muscles do not have time to recover. As a result, the buttocks are flabby and flat. So you need moderate and regular physical activity.

For example, do the perfect glute complex daily for 5 minutes.

Among other other reasons for the formation of flat buttocks, general bioaging, hormonal imbalances, sudden weight gains, unbalanced nutrition, and chronic fatigue can be distinguished.

3. A separate reason for flabby buttocks is changes in hormonal levels after childbirth, which leads to the saturation of subcutaneous fat with hormones, as a result of which there is an increase in its volume (abdomen, thighs and buttocks). In addition, after childbirth, physical activity does not work as efficiently as before pregnancy and childbirth, therefore, body shaping programs should be included in the body shaping program aimed at changing the density and reducing subcutaneous fat.

4. Also, one of the reasons may be constant wearing high heels (above 4 cm), due to which the volume and load on the gluteal muscles decrease and thereby the shape of the buttocks worsens. When walking in high heels, the main load is on the foot, lower leg, knee joint, and the muscle group on the back of the thigh and lower leg does not work enough.

5. «Age-related ptosis of the buttocks also nobody canceled, – Yulia Lekomtseva notes. – Over time, the ligaments lose their density and ability to keep tissues in a more horizontal position, and natural age-related atrophy of skeletal muscles also occurs, especially if there is no regular physical activity. This condition is called sarcopenia. The process of degradation begins after 30 years: a person loses 0,5 – 1% of muscle mass a year, and after 65, atrophy accelerates. “

To monitor the state of muscle mass, I recommend that you periodically conduct a bioimpedas analysis. Bioimpedansometry is an analysis of the amount of fat and fluid in the body, muscle and bone mass and metabolism.

6. Another significant reason for the loss of buttocks volume is somatic diseases. This is endocrine pathology, cardiovascular diseases, diseases of the digestive system, when protein absorption is poor. And muscles, as we know, need a building material (amino acids), and therefore, even with physical exertion, you may not get the expected result if the body does not receive enough protein.

• If your lifestyle involves wearing high-heeled shoes, it is advisable to alternate these shoes with low-heeled shoes.

• It is necessary to include regular fitness (or physical activity) in the schedule. By the way, the gluteus maximus and medius are more influencing the shape of the gluteus muscles. Therefore, for a beautiful shape, it is necessary to provide moderate regular physical activity on these muscles. At the same time, it is not necessary to be limited only to fitness, it is important to increase overall physical activity, that is, it is recommended to move more and walk 10 steps per day.

• That build muscle, it is necessary to work in the gym, performing sets of exercises with additional weight (the number of repetitions is small, and the weight increases during the program).

• It is also necessary to control posture (up to contacting a specialist for correction and therapy). It also recommends exercises and procedures to strengthen the muscles of the back: swimming, massage (including the back and buttocks), strengthening and modeling programs for the body with wraps and body masks (for example, based on silicon).

• It is worth paying attention to the normalization of circadian rhythms: normalize the mode of activity and rest, normalize sleep. It is necessary to sleep 7-9 hours, fall asleep “today” and wake up “tomorrow.” Thus, the production of hormones will occur correctly.

• A distinctive feature of nutrition in this case is a balanced diet with a high protein content, as well as the presence of slow carbohydrates. It is recommended to transfer dairy products to the first half of the day, as they retain fluid and promote insulin production.

• It is important to observe the drinking regime: it is necessary to use ordinary still water at the rate of 30 ml per 1 kg of body weight.

• From the quick options for shaping beautiful buttocks, we recommend a body with a push up effect for the buttocks.