Should we do the same exercise every day

7 mistakes almost everyone makes when exercising for firm buttocks

Nicely rounded, firm and crisp - this is what the perfect bottom looks like. Unfortunately, the way there is quite arduous: lightning workouts for a tight back never actually work and if you invest more time in training with a high level of motivation, the desired bottom result is still often a long time coming. In the second case, specific errors in the workout can be the reason why the glutes are not trained effectively. We explain the seven most common mistakes:

These are typical mistakes when training for the perfect bottom:

1. The buttocks exercises are not performed exactly

Squats, To German squats, are a muscle booster for the buttocks. But only if you do it correctly. Many sluggish themselves through the strenuous exercise and that not only damages the joints and muscles, but also prevents cracking buttocks. Every movement should be done accurately and slowly.

How to do it right: Place your feet hip-width apart, turn the toes about 30 degrees outwards. The knee joints should point in the same direction as the tips of your feet. Straighten your back, pull your shoulders back and tighten your abdominal muscles. Now slowly lower your buttocks as if you were sitting on a chair and bend your legs until your thighs are parallel to the floor. With your back straight, straighten up and start over. During the exercise, the arms can go straight up or crossed at the back of the head.

2. There is no variety

If there is no variation in strength exercises, performance will stagnate. Muscles get used to stress quickly and are then hardly challenged. That is why you should continuously incorporate new training stimuli into your butt workouts - this also prevents head fatigue, alias victory of the weaker self. It is best to go to the gym with a friend, where you take turns doing the exercise for a firm butt: for exampleDonkey kicks and side planks where the top leg is raised. The mentioned Squats should of course also be there.

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3. You train with too little resistance

Get out of the comfort zone! Often you don't really challenge your body and only train as far as is comfortable. But muscles only grow when they burn during a workout. You can get additional resistance, for example, with dumbbell training - this increases the training intensity and ensures a firm buttocks.

4. One eats wrongly

You can only achieve maximum success if you pay attention to a sport-appropriate diet in addition to strength training. Most importantly, muscles need a lot of protein to function properly. In addition, protein-rich meals keep you full for a long time, which in turn prevents food cravings. Fish, meat, eggs, tofu or dairy products should be on the menu every day. This way, your buttocks will be firm and toned for the bikini season.

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5. The goals are not set realistically

Every body is different and genetic predisposition also plays a big role in how quickly you can see a change. So if you train too doggedly, sooner or later you run the risk of resigning yourself because the cracking butt is a long time coming. According to experts, you only see the big before-and-after change after three months of progressive training. During this time it is better not to scroll through dozens of bikini pictures of the top models on Instagram, because: If you look at perfectly shaped bodies non-stop, you only set unrealistic goals for yourself.

6. The workout contains too many cardio exercises

The morning jog or an hour on the cross trainer can help to get rid of unwanted fat deposits on the buttocks. However, endurance training does not form firm gluteal muscles - you need strength training for that. Ideally, you combine both sports in order to be able to withstand the stresses well, burn a few extra calories and shape your buttocks nicely. However, the sequence is important: Strength training should always take place first, then cardio training.

7. You do not have any rest days

Sport is only useful if you train every day? On the contrary. Only the recovery phases bring the desired success: During this time, the body regenerates itself while at the same time building muscle mass. In addition, you risk injuries if you are overwhelmed and uric acid is also increasingly formed in the body, which can disrupt muscle development. As a rule of thumb: At least two rest days per week are mandatory.

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