We’ll tell you how to get round buttocks with the help of exercise and proper nutrition.
Dimples on the buttocks appear due to several reasons: genetics, body structure, poor nutrition or lack of exercise. You can’t change the location of the bones, muscle attachment points and fat distribution, but you can adjust the amount of fat and muscle mass and change the contours. Together with a trainer, we tell you how to adjust your lifestyle and what exercises to do to achieve rounded buttocks.
Absolutely everyone has dimples on their buttocks, some people just have them more pronounced. This is not considered a pathology, but rather a physiological feature that often develops due to weight and physical fitness. Sports and proper, balanced nutrition will help reduce the risk of developing pronounced dimples. You need to drink enough water, monitor your consumption of sugar, flour, fatty foods, alcohol, read the composition of products and their origin, try to experience stress and overload as little as possible.
But remember, everything should be in moderation, balanced and without extremes. The most pleasant way to prevent and get rid of dimples on the buttocks is considered to be massage, for example, vacuum or LPG. The procedure is aimed at softening, separating dense fat structures, and in combination with exercises for the large, small and medium gluteal muscles – the result will not be long in coming. This approach will help to form habits that will stay with you for life, and the reflection in the mirror will certainly please
Best Exercises for Buttock Dimples
Any physical activity already improves blood circulation, which will certainly affect the condition of the skin and the body as a whole. But the most effective are still special exercises aimed at the desired muscle groups. They should be performed in comfortable clothes that do not restrict movement.
Active walking
Yes, that’s right: get up and go breathe fresh air, observe nature or walk the dog – combine business with pleasure. Important: watch your breathing, do joint gymnastics before the walk, keep the pace.
Gluteal bridge
Lie down on the floor, place your feet shoulder-width apart, slightly further from your buttocks. Keep your head, neck and shoulders pressed to the floor throughout the exercise, arms along your body. As you exhale, lift your pelvis up, as you inhale, return to the starting position. Important: raise and lower your pelvis slowly, smoothly, vertebra by vertebra, without bending your lower back. Keep your abs tense. Repeat the exercise 30 times, doing 2 sets.
Plie
Place your feet in the second classic position (feet slightly wider than shoulders, heels turned toward the center). Keep your hands on your hips, back straight. As you inhale, lower your pelvis down, opening your pelvis, knees, and feet further from the center. As you exhale, return to the starting position. Important: do not arch your back, keep your shoulders down, and do not extend your knees beyond the line of your feet. Repeat the exercise 20-25 times.
Lunges
Feet hip-width apart, hands clasped in front of you, shoulders down. As you inhale, step back with your foot, almost touching the floor with your knee. The leg in front forms a 90-degree angle. As you exhale, return to the starting position. Important: keep your abs tense, your back straight, and distribute your body weight across your entire foot. Repeat the exercise 15 times, doing 2 sets.
Quad with a jump
Stand on four points of support, back straight, abs tense, elbows slightly bent, exhale, leaning on your feet (half-toes position), lift your knees a couple of centimeters from the floor, maintaining the position of the body. Jump open your legs slightly wider than your shoulders and do the same, then jump back to the starting position. Important: everything above the waist remains stable, the legs work, maintain a 90-degree angle throughout all repetitions – hip, knee, foot. Repeat the exercise 30 times, doing 2 approaches.
Squats
Stand up straight, feet shoulder-width apart, slightly bent at the knees. As you inhale, lower yourself down, pelvis slightly above the knee, maintaining a natural arch in the lower back, clasp your hands in front of you. As you inhale, rise up, pushing yourself off the floor, body weight on your heels. Important: maintain correct posture, spine in a neutral position, abs tense. Do 20 times in 2 sets.