Buttocks which is also called ‘yansh’ is an essential part of the body,without it, we can’t sit and our body wouldn’t have good articulation. Some people have big buttocks naturally while some have average ‘yansh’ and some have small ‘yansh’.All buttocks are good and should be appreciated.
Genetics play an important role when it comes to buttocks,however,there are ways you can increase the size and adjust the shape of the buttocks.You must know that the buttocks grow as well. I don’t want you to expect a magical boom in your ‘yansh’,but there would be a reasonable improvement in the way it is being perceived by you and others. The buttocks consists of 3 muscles:
- gluteus maximus
- gluteus medius
- gluteus minimus
As you can see from the diagram above,the gluteus maximus occupies a major proportion of the buttocks,It is the main and largest part of the buttocks.
Gluteus medius and gluteus minimus are the supporting muscles.The gluteus minimus is responsible for hip extension and rotation of the thigh at the hip ,its location is deep anterior of the gluteus medius.
Naturally any exercise that stretches the buttocks is great.There are execises you can perform that wouldn’t even seem as if you are doing something much because they are fun to do.For instance,Climbing of stairs and cycling or riding a bicycle help improve the development of the buttocks.Although,i know this is not fun for some people.
One thing you should know is that the muscles are all joined together and the best way to get optimum outcome is to do exercises that would target the entire muscle group that you want to work on and you will also do some exercises that would target specific muscle parts so that you can have an overall lovely ‘yansh’.
I will show you the exercises you can do to develop the buttocks and how they work.I will also show you diagrams to illustrate the proper execution of the exercises.
Also i want you to know these terms that will be used to describe the number of times you will do the exercises.
REP (REPETITION) means the number of times you perform an exercise before stopping.For example if you perfom squat by going down-up movement 10 times,that is 10 reps.
SET means a group of repetitions,for example if you perform an exercise 10 times before stopping,the 10 REPS equals 1 SET.So if i say that you should do 3 sets of 20 reps,it means that you will do 20 repetitions 3 times which will make a total of 60 repetitions.
SQUATS…this exercise will release more anabolic hormones,which means more of growth hormone in your buttocks and this would give the appearance a big boost.
HOW TO SQUAT;Stand with your feet parallel and make sure your feet are shoulder-width apart.keep your back straight,then lower your hips as if you want to sit on an invisible chair till your thighs are parallel with the ground,then go up again.One sit-stand motion is called 1 rep(repetition).Do not let your knees extend over your toes.This can be done with light weight(dumbbells or barbell)or without weight.Using weight will add more resistance on the muscles, but use light weights.
You can perform 2-4 sets of 10-20 reps ,three times in a week
HOW TO PERFORM LUNGES: Begin with your feet parallel at hip-distance,place any of the legs forward as if you want to march forward,then slowly lower your body and bend both knees to make an angle 90 degrees with each other,then repeat with the other leg.When you do left and right leg,you will count that as 1 rep(repetition).Do not lock your knees while standing up during the execution and keep your back straight.
You can perform 2-4 sets of 10-20 reps,2-3 times in a week.
Other butts execises are here
You might say to yourself that you are aware of some of these exercises and that you have been doing them but there is no improvement.The questions you should ask yourself are:
- Am i performing them the right way?
- Am i doing them with the right intensity?
- Am i combining the variety movements?
- Am i considering my genetic confinement?
For those of us that watch wale adenuga productions PAPA AJASCO T.V.series,we know that it is not a realistic goal for lady pepeye to develop her’ yansh’ to become that of ikebe super of the old cartoon series because they have different genetics,just the same way a dwarf cannot become a giant,however he can do some things that would boost his growth and make him appear tall.
Remember that it is all about perception.So once you start performing these exercises,free your mind and enjoy life.It gets better everyday.