The muscles of the buttocks include the largest muscle in the body, which makes the area number a to focus on if you want to build a lower part of the body thinner, stronger. Any exercise that involves the glutes (including cardio and weight training) will not only help you burn more calories, but contribute to loss of total fat to your body – providing you are watching your diet. Butt exercises alone does not necessarily will burn the fat out of your rear, but contribute to the total caloric, that is how to lose weight.
The first step is to understand what the muscles that you are working and how to guide them.
Your ass is composed of 3 main muscles:
The gluteus medius
The musculus gluteus minimus
The gluteus maximus is the biggest muscle in your ass, so this is where most of your focus will be. The other two, the gluteus medius and minimus are also important, although — they lie under the gluteus maximus and hold your pelvis in the vertical position, each time you take a step. Not only that, the muscles of the buttocks are in charge of all the movements of her hips, including:
Extension (moving the thigh behind)
External rotation (around the thigh or pelvis outside)
The transverse abduction (movement of the thigh to the outside with hip folded)
Adduction (movement of the thigh inside with the hips straight).
Directing your glutes
If you have extra fat around your back and you want to get rid of him, you want to focus on the loss of total fat. The way safer and more healthy to do that is with the cardio, strength training (for the whole body, not just your butt) and a healthy diet.
Cardio is a must if you are trying to loosen the fat, then choose activities that allow you to burn more calories in less time, as these:
Interval training – check these spaced for some ideas.
Doing something completely different than usual to work your body in an entirely new way. If you are a hall, swimming… A walker, try to ride a bike, etc.
By adding the intensity of your workout – hard work means burning more calories, which can help you lose weight.
Lifting heavy weights regularly – challenge your muscles will help them grow stronger, increase your metabolism and lose body fat.
Direct your ass to try these activities: hiking, climbing stairs, riding a bike and step aerobics
Now that you know how to target your ass, learn the exercises of bottom top ten and, of course, a training seat to direct your ass.