Why do my buttocks become more concave the more I exercise? Do I need to exercise my buttocks muscles every day?

The buttocks muscles are also a part of the muscles that cannot be ignored in fitness. Some people are reluctant to train their buttocks muscles because they think that training the buttocks means training the buttocks, and a perky buttocks will make the buttocks look big. In fact, training the buttocks muscles can make the body lines more perfect and curvier, and it will not make the buttocks look big. So why does the buttocks become more concave the more you train?

Why do my buttocks become more concave the more I exercise?

There may be two reasons. The first is the decrease in body fat percentage, and the second is that the gluteus medius is less exercised. In addition to the gluteus maximus on the outside of the buttocks, the gluteus medius on the inside is also very important.

Reduced body fat percentage

Many people, especially women, want to have peach-shaped buttocks, but in fact, you should know that fat accounts for a large part of the development of the buttocks. If there is no fat filling, the buttocks muscles of normal people, especially men, are mostly concave, and the lower the body fat percentage, the more obvious it is!

If you control your diet strictly after exercising, your physical fitness may decrease. The reduction of fat will make your buttocks look less plump and more concave. Although your muscles are developed due to exercise, the same thing will happen due to the reduction of fat!

Gluteus medius exercises

Many people train their buttocks when working out, and they only train backward extension, that is, kicking the legs backward. This mainly trains the gluteus maximus, while the gluteus medius is not well trained. The development of the gluteus maximus will only make the back of the buttocks look stronger, but the outer side is not strengthened much!

There are two best ways to exercise the gluteus medius. One is hip abduction, and the other is hip external rotation. You can put your hands on the outside of your hips. When doing these two movements, you can clearly feel the muscles contracting. Strengthening the gluteus medius will slowly make your buttocks fuller!

Should I train my buttocks muscles every day?

When we look at whether a muscle can be exercised every day, that is, the frequency of muscle exercise, we need to consider several aspects.

Recovery ability.

Our body's ability to recover depends not only on individual genes, but also on the different muscles. For example, chest muscles usually take 48 hours to recover, abdominal muscles can recover in 24 hours, and waist muscles may take up to 72 hours or even longer. For hip muscles, it usually takes more than 48 hours.

Training ability.

The stronger our training ability is, the greater the intensity of each training session is, the more damage to the muscles is, and the longer it takes us to recover. For example, if we have just started training, the intensity is very low, and we may not feel anything the next day after training; while an advanced trainer may need a week to recover.

Training plan.

In fact, our training is not simply isolated. For example, when we exercise our leg muscles, we will definitely exercise our buttocks. When we exercise our lower back, we will also train our buttocks. Even running and driving in aerobic exercise will also train our buttocks. If extra training volume is added, even if we don’t realize it, it will affect the recovery of the buttocks.

Internal structure.

We know that the gluteal muscle group is actually composed of many muscles, such as the gluteus maximus, gluteus minimus, and gluteus medius. These muscles have different sizes, different ways of exerting force, and different functions. Therefore, the stimulation may be different during a training session, and the recovery time may also be different.

Hip muscle training can be done together with leg training or separately. It is advisable to train two to three times a week, with two to four movements each time and four sets of each movement. When training hip muscles, you should first grasp the correctness of the movements, and then train with reasonable weights according to your body's tolerance.

What exercises can strengthen the buttocks muscles

Squats are the main exercise for training thigh muscles, and can also effectively train buttocks muscles, especially gluteus maximus; using a Smith machine to do squat training can also achieve the same effect. The gluteus maximus determines the "uprightness" of the buttocks; to "upturn" the buttocks, you need to train the gluteus medius more. To train the gluteus medius, you need to practice split squats, lunges, and various leg abduction movements.

Hip bridge and hip thrust are the main exercises for training the gluteal muscles and the posterior/anterior thigh muscles. Hip thrust is a weight-bearing exercise for hip bridge. Both hip bridge and hip thrust require continuous exertion of the gluteal muscles. Hip bridge training is suitable for beginners. After having a certain training foundation and training ability, hip thrust training can be done with weights.