Many people who want to lose weight want to improve their physical appearance. Losing weight eliminates body fat, leaving loose tissue in its place. Toning and strengthening exercises can increase muscle mass, filling and toning the area. The region of the buttocks has large muscle groups, which respond to specific exercises.
Toned buttocks can improve your confidence in your physical appearance. The social importance of the butt is evidenced in things such as underwear that lifts the buttocks and plastic surgery to place implants. Creating this aspect with exercise can be just as effective, with the added benefit of improving your health. The extra time it takes to tone your buttocks after losing weight is worth considering the benefits you will get.
The buttock region is comprised of the gluteus medius, the gluteus maximus, the gluteus minimus and the piriform muscles. These muscles work together to flex and extend the hips, in addition to rotating the legs externally and internally. The stabilization of the pelvis is another important function. The gluteus maximus is known to be one of the strongest muscles in the body. Strengthening the buttocks through functional exercises is relatively easy, because any movement of the lower body will probably involve these muscles in some way.
Strengthening exercises may include specific movements, such as squats or leg lifts, in addition to activities such as walking, in particular, going up and down slopes. Bending a knee while lying on your stomach will isolate the buttocks, allowing greater muscle contraction. It combines cardiovascular activity with strengthening exercises to obtain better results. Some functional exercises include cycling, running and using escalators, and all of these increase your heart rate, burning off excess fat while increasing muscle tone.
Interval training involves mixing bursts of high intensity activity into your exercise. Add a lot of energy lapses in your walk or jog, for example. This type of activity is very effective in losing weight and aiming at the backside and legs, according to reports from researchers at Australia's University of New South Wales in 2007. "We think that the reason why it works is because it produces a unique metabolic response", says Steve Boutcher, director of the institution's Health and Exercise Science program. "Intermittent intervals produce high levels of chemical compounds called catecholamines, which allow more fat to be burned under the skin and between the muscles that are exercised.The resulting increase in fat oxidation results in greater weight loss. "
Squats use a good amount of energy, while working large muscle groups that include your glutes, quadriceps and hamstrings, the main ones If you have to choose an exercise to strengthen your muscles and firm your butt, squats are a good option. "Squats require a complete contraction of the muscles," reports the Weight Loss for All website. "A more intense contraction helps place direct effort on the entire area, not just on some muscle cells. This forces the muscles of the buttocks to contract and tone up very quickly. "