The Ultimate Bum Guide

A firm posterior is not only aesthetically pleasing, but also has numerous health benefits.
This part of your body actually has a number of important functions and relieves pressure on, among other things, your back, which keeps you injury and pain free!
How?

1: You must have contact with your gluteal muscles
There must be communication between the brain and muscles. The nervous system. The synapses. These send out signals when your brain decides to, for example, lift up a coffee mug so you can have a sip, which your muscles interpret and perform. Your gluteal muscles usually “rest” for large parts of the day, so they must first be “switched on” when they are to be exercised, and it is also advisable to “talk to them” a little during the day. When you sit or stand, “clench” them a few times a day, just so that you can feel that the muscles do what you want them to do and that you can feel them working. Before exercising, we have a favourite warm-up that triggers brain-muscle activity and really switches on the muscles. It is called the “Cook Hip Lift”. Do two sets of 10 repetitions on each leg before starting your strength training.

 

And when you exercise your legs and gluteal muscles, make sure you can feel that the muscles are being used during every repetition. If you cannot feel this, either you’re doing the wrong exercise or there’s something wrong with your technique. For instance, squats should be performed with pressure on your heels, knees splayed, at a steady pace on the way down and without bending (flexing) your back.

 

2: You must exercise hard enough
For a muscle to grow and strengthen, it must be subjected to more than it is used to. It will then “realise” that it is not strong enough to handle the strain and will therefore grow stronger. The human body is amazing that way. It adapts to its environment and the demands placed on it. In practice, this means that any strength training you do must be HEAVY, so that you give your muscles a reason to become stronger. A good rule of thumb is that you actually shouldn’t be able to do the last repetition. So if your exercise programme calls for eight repetitions, you should struggle to do the 8th repetition. It is very important to always use the right technique whenever you do strength training.
3: You should perform hip-oriented exercises
One-leg or two-leg hip thrusts are two fantastic exercises here.
It’s a good idea to have the two-leg hip thrusts as leg exercise number 3 in your programme
19-hipthrust 19-hipthrust-2

and the one-leg hip thrusts as number 4/the last exercise.
36-ettbeins-hipthrust 36-ettbeins-hipthrust-2

4: Don’t forget your legs!
No bum without legs! Do tough exercises such as squats, walking lunges, and exercise ball leg curls and/or Nordic Hamstring. And here the same rule applies as in point no.  2: you must exercise hard enough!

5: Do not train excessively
There is no saying like: “The more exercise, the better”! For your muscles to grow and strengthen, as we spoke about earlier, they must be exercised hard – and then given time to recover. Without a period of recovery, there will be no growth. It is during periods of rest (recovery) that muscles grow and become strong.
So to increase muscle mass in your gluteus maximus (which is the largest of the gluteal muscles), we recommend that you exercise your legs and bum heavy and hard, two to three times a week, with approx. eight to ten sets per workout session, and with six to twelve repetitions (this can be varied). As a member you can order your individually tailored exercise programme, in which you will receive a specific plan for the things we’ve spoken about in this post, or you can also try out our free exercise programme. 

 

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