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Starke, kräftige Gesäßmuskeln sind wie ein Anker für den Rest Ihres Beckens, was erhebliche Auswirkungen auf Ihre Körperhaltung und Ihre Bewegungsabläufe hat. Menschen mit einer schwachen Gesäßmuskulatur haben zum Beispiel oft ein übertriebenes, nach vorne gekipptes Becken. Das kann zu Fehlstellungen der Wirbelsäule, Rückenschmerzen und verspannten Nackenmuskeln führen. Bei einer schwachen Gesäßmuskulatur neigen Sie außerdem dazu, die Oberschenkelmuskeln (Quadrizeps) zu überlasten, da diese Muskeln bei der Vorwärtsbewegung relativ stärker arbeiten müssen als die hinteren Beinmuskeln, wie z. B. die Kniesehnen und Waden. In diesem Fall können Sie sogar Hüft-, Knie- und Fußprobleme bekommen. Eine schwache Gesäßmuskulatur wirkt sich negativ auf die gesamte Muskelkette aus, von den Füßen bis zum Kopf. In vielen Fällen sind schwache Gesäßmuskeln die Ursache für Knie- und Hüftprobleme (Quelle: Runnersworld 2020).
In addition to the above, it is true that your posture generally improves, because strong buttocks will cause you to stand up straighter and therefore radiate more self-confidence. A few exercises on this page that make use of the elastic will come back in the exercises for the legs: buttocks and legs are inextricably linked when it comes to exercises with a resistance band. Make a selection from the following exercises where you can choose between a standing or lying position; make it as challenging as possible for yourself when you perform these booty exercises with your resistance band. Does it burn? Hang in there a little longer, because that is the moment when you will see and feel the difference. Next level! Are you ready for it?
Kick Back
Muscle Group:
Hamstring, sides + back glute, core
Description:
Place the Buckle above the knee and put the feet hip-width apart, knees slightly bent. Apply tension to the core and for stability the hands can be placed The hands can be placed at the sides for stability. Bring the weight onto one leg and elevator the other Lift the other leg backwards in a straight position. While doing so, keep the foot Keep the foot flexed and turn the toes slightly outward. Work with the resistance of the by tightening the buttock firmly and pulling the lifting leg far up. leg that is lifting. Avoid a hollow back and keep the body straight. For optimal burn, this movement is repeated by lowering and lifting the leg again without the need for a lift. For optimal burn, repeat this movement by lowering and lifting the leg again without placing the foot on the ground. Here Stability and balance also come into play.
Tip or variation:
Work with pulses, for example do three small elevators at the top and then lower the leg again.
Type Buckle:
Booty Buckle.
Squat
Muscle Group:
Hamstring, quad, large gluteus, core
Description:
Place the Buckle above or below the knee. Choose what you like. Place the feet just outside shoulder width with Toes and knee out at an angle (not straight forward!). Push the buttocks back (as if you were sitting down on a low stool) and go down. on a low stool) and move down to just below the knees. Body weight above the heels. Keep a long back push your chest forward. The abdomen is tightened by tilting the hips slightly forward and pulling the navel in. navel. Work with the resistance of the Buckle by pushing the knees out in line with the toes. Come Come up by stretching the legs again and by pushing the At the top, tighten the buttocks and legs well.
Tip or variation:
Bring variation and more burn into the exercise by doing bottom, at knee height, making small 'pulse' movements. For example, three pulses at the bottom and then up.
Type Buckle:
Burning Buckle
Hip Bridge
Muscle Group:
Hamstring, big glute, core
Description:
Sit down and place the Buckle above the knees. Feet are hip-width apart on the Heels are placed close to the buttocks. Arms are stretched along the upper body. Arms are stretched along the upper body, hips are tilted upward to maintain a strong core. Raise the hips by tightening the large gluteal muscle. While doing so, work with Buckle resistance by keeping the knees and legs hip-width apart. Release the hips and buttocks back down to finish the exercise.
Tip or variation:
While performing the movement, try not to touch the ground with the buttocks. Keep the hips in the air and remain in the upper part of the exercise move. For more variation, the feet can also be placed on a wall, with the heels at the level of the knees at a 90-degree angle.
Buckle Type:
Burning Buckle
Knee Drive Bridge
Muscle Group:
Hamstring, large gluteus, core
Description:
This exercise is similar to the hip bridge but is performed on one leg. Swap the Burning Burning Buckle for the Booty Buckle and place it above the knee. Feet are hip width on the floor with heels placed close to the buttocks. Arms are Arms are stretched along the torso, hips are tilted upward to maintain a strong core. core. Raise the hips by tightening the large gluteus muscle At the same time, elevator one knee up. Do this as if you were poking the knee in the air and keep both hips well side by side. As you bring the knee down, the As you bring the knee down, the hips and buttocks also drop back down. Tap the foot lightly on the floor Then repeat the exercise again.
Tip or variation:
But make the movement a lot heavier by keeping the knee and hips high and making small pulses at the top.
Type Buckle:
Booty Buckle
Hip Bridge and Open
Muscle Group:
Hamstring, back and side glutes, side thigh, core
Description:
This exercise is basically the same as the hip bridge, but again use the Burning Buckle Use the Burning Buckle again and place it above the knee. As soon as the hips and As soon as the hips and buttocks are at the top, expand the exercise by pushing the knees sideways. knees. This will put more resistance on the Buckle and thus improve the This will put more resistance on the Buckle and train the outside of the leg and buttock muscles. Keep the tension on the abdomen and the upper body as still as possible. Repeat the hip bridge alternating with pushing the knees Push the knees sideways.
Tip or variation:
Vary by alternating one hip bridge with at least three times of pushing the pushing the knees apart. For more variation, the feet can also be placed on a wall, with the heels at the level of the knees in a corner. For more variation, the feet can also be placed on a wall, with the heels at the level of the knees at a 90-degree angle. degrees.
Buckle Type:
Burning Buckle
Fire Hydrant
Muscle Group:
Posterior, lateral gluteus, core
Description:
Place the Buckle under the knees and come to the ground with the knees under the hips and the elbows under the shoulders. Pull the navel towards the ceiling Keep the back straight and the core tight. Pick a leg, flex the foot and elevator the knee Lift the knee to the side at hip level. Keep the hips straight and move Move them as little as possible. Keep the leg at a 90-degree angle, The upper body stays as still as possible and the back stays long. Because of the resistance of the Buckle, the entire focus is on the side of the gluteus muscle. Bring the knee back down but do not Bring the knee back down but do not touch the ground, repeat the exercise.
Tip or variation:
This exercise is about resistance and not height, if the hips start moving with you make the movement smaller.
Buckle type:
Booty Buckle
Circle Hydrant
Muscle Group:
Posterior and lateral gluteus, core
Description:
This exercise is a combination of the donkey kick and the fire hydrant. Place the Buckle under the knees and come to the ground with the knees under the hips and the elbows under the shoulders. Pull the navel toward the ceiling Keep the back straight and the core tight. Pick a leg, flex the foot and Elevator the knee up to the side at hip level. Hold the leg high while pushing The knee is pushed back in line with the body. Maintain constant tension on the glute, and then lower the knee in a reverse donkey kick. If you can, make this a fluid movement, Visualize the knee drawing a circle in the air.
Tip or variation:
This exercise can also be done in reverse, first making a donkey kick straight up, to the back and then lifting the kick straight up, backwards and then pull the knee forward into a fire hydrant. The knee is then pulled forward into a fire hydrant. At the side, lower the knee At the side, lower the knee again and repeat the exercise in a fluid circle.
Buckle type:
Booty Buckle
Booty Pull
Muscle Group:
Large gluteus, hamstring
Description:
Place the Buckle above the knee and come to lie on the side. Make sure the hips are are stacked straight above each other and the upper body is up. The elbow is below shoulder. Retract both legs with the knees towards the chest at a 90 degrees, flex both feet. Move the upper leg back, with the knee in line of the upper body. Tighten the gluteus muscle and keep the hips as still as possible and the leg at an angle. as possible and keep the leg at a 90-degree angle. Use the lower leg as an anchor in the floor for stability.
Tip or variation:
For more stability, place the top hand in front of the chest on the floor.
Type Buckle:
Burning Buckle