Until a few years ago it was women’s breasts that attracted aesthetic trends, with their shapes and sizes always at the center of the attention of a virtual audience ready to enhance or condemn their characteristics. Today, however, the real protagonists of the social and media scene are definitely the buttocks.
This gradual turn of looks towards the lower part of our body is understandable and even a little obvious. We live in an era in which the commitment to eliminate the differences between men and women is systematically and relentlessly cultivated. Fashion has embraced the trend and pushes hard to obtain a human model that is as “transversal” as possible, rather indefinite if we want, but which is able to satisfy both sexes, to mix the peculiarities of genres, to cancel the diversity between females and males also in the external aspect. A valuable intent from a cultural point of view, perhaps reckless in anthropological terms, but in any case now accepted and shared.
In this scenario, the breast becomes a cumbersome element for the cause, inevitably “discriminating” (for now). Definitely more effective to focus on a “shared” physical part, which in any case has always had its own personal appeal and which lends itself to “satisfying” the aesthetic and erotic interest of both men and women.
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And here they are, the buttocks. Round or flat, abundant or small, muscular or soft. Being able to show off well-sculpted is the forbidden dream of many, also to be able to align with modern underwear and sportswear: very high-cut swimsuits, thongs, thongs, stringy briefs and super tight gym suits. Everything seems to impose the need to have a tonic and healthy lower back: to obtain it, even surgery is used, undergoing lipofilling or gluteoplastic operations in order to obtain or restore a consistent volume of the part in question.
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But there is another way to have a fit “b-side” to take for a walk with pride: physical activity. Obviously targeted and possibly indicated by a fitness specialist.
Also this time, as it was for the chapter dedicated to the tone of the arms after the “sashes”, we rely on the advice of Emilio buffardi, former professional Thai boxer, martial arts master and personal trainer, president of the Vigorlegio sports association of Turin and Novara.
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Expert advice
The movement benefits the body and the spirit, helps to keep active, young and healthy and lights up the good mood especially if done in the open air thanks to the beneficial effect of sunlight. What we saw in the previous article dedicated to training the arms remains fundamental, it is necessary to approach the sporting recovery with caution and without that voracity typical of this time of year. To begin to walk your new path of well-being and to be ready for the costume test you need: targeted programs, motivation, patience and continuity.
How long will it be necessary to train
Given the impending summer, our approach will be oriented on the short term, two or three months, going to strengthen the buttocks, an important part of the body from a muscular point of view.
We will tackle these workouts with a protocol called Tabata.
Professor Izumi Tabata with his collaborators, in 1996, at the National Institute of Fitness and Sports of the University of Kagoshima, Japan, scientifically demonstrated that this type of protocol brings excellent results.
What is Tabata
The Tabata protocol is structured as follows, a maximum of 4 minutes of work for a single specific exercise, in some cases you can insert two exercises, to make it lighter. These 4 minutes will be divided into 8 rounds of 20 seconds each interspersed with 10 seconds of recovery, then a pause.
In the 20-second rounds of work, we will try to do as many repetitions as possible, of the exercise we have chosen, obviously without prejudice to the perfect execution of the same, speed must never take the place of correct execution.
A complete workout with excellent results is absolutely already possible simply with 3 Tabata, then 12 minutes of training, obviously we can increase the number of Tabata, as well as decrease it, without prejudice to a good warm-up at the beginning of the workout and a stretching session at the end of the program. . For these two phases, five minutes per session can be enough.
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The actual training
We will see specifically four exercises, squat, hip thrust, kick back e step
It squat or squat it engages the following muscles, both primary and secondary: glutes, quadriceps, hamstrings, calves, lumbar muscles.
Execution: legs apart, at least as wide as our shoulders or a little more, the toes open slightly outwards, hands can remain on the hips or crossed in front of the chest. We will go into retroversion of the pelvis, we have to imagine that we want to sit on a high stool, then we will bring out the butt. After that we will go down into a bend of the legs, trying never to go down beyond the line of the knees, so as not to put too much stress on the leg joints.
L’hip thrust, or half bridge exercise, engages the following muscles: glutes, calves, hamstrings.
Execution: we will go to lie down on the ground, keeping the knees bent and the soles of the feet on the ground, hands stretched at the sides. At this point we are going to lift the buttocks and back as much as we can upwards, remaining in position for a second and returning to the starting point. If we want to increase the intensity, we can place a weight on the abdomen that increases the resistance in the movement, or use a sports elastic, towel or similar, placed on the stomach and held by both hands to make resistance in the climb.
The kick back or back kick, engages the muscles of the buttocks, hamstrings.
Execution: we will put ourselves in the four-legged position, on all fours as if we were a cat, at this point we will go to raise one leg upwards as if we wanted to kick, but the movement will be slow and continuous, working it with the Tabata protocol, we will do one round with one leg and the next with the other.
The high step or step exercise engages glutes, quadriceps, calves.
Execution: using a lift that reaches approximately knee height, such as a chair, we will place it in front of us, after which we will put the right foot on the seat and bring the left foot next to the right on the chair.
We will repeat the same movement in reverse to go down, obviously paying attention not only to the correct movement, but also to balance. After we will do the same movement but starting with the opposite leg, the left.
Some must-have advice: do periodic medical checks and rely on professionals if you want to be followed adequately.
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