Both women and men may want to increase the volume of their buttocks through workouts and consider it the only possible option. The idea that training in the gym produces radical transformations in the volume of the buttocks has been promoted in excess. Nothing could be farther from reality.
While it is true that training in the gym can strengthen any body muscle as long as the proper exercises are performed and time and discipline are dedicated for this to occur, in the case of the 3 muscles that make up the gluteal musculature (gluteus maximus, medium and minimus) the situation is much more complex than you might think. We should not forget that the volume of the buttocks is not given by the strengthening of the muscles themselves, but by the surrounding adipose tissue which, contrary to belief, suffers a significant reduction with physical training.
A gluteal musculature atrophied by excess of training gives the buttocks a small, hardened and masculinized appearance, being enough to observe bodybuilders’ body frame; and this without mentioning the lateral sinking effect when the hip bones are devoid of adipose tissue.
According to Juan Carlos Restrepo, personal trainer at BodyTech gym franchise in Colombia, the gluteal area should not be left aside when doing sports, as it has very important functions in relation to leg mobility and the stability of the pelvis and spine. However, this specialist agrees that physical exercise can barely increase the volume of the buttocks.
“Well-trained buttocks allow you to obtain power in the lower body, since many movements performed during exercise involve this part of the body such as walking, running, jumping, bicycling, etc.” explains Restepo, but he also emphasizes that aspirations to obtain buttocks and hips augmentation must be satisfied using other methods outside his area of expertise but instead belonging to the field of Aesthetic Medicine.
Truth: Aerobic exercises decrease buttock fat.
Indeed, aerobic exercise (running, rowing, cycling, spinning…) ‘burns’ the fat, but not only of our buttocks, but of the whole body. So forget about getting bigger glutes through aerobic exercise.
Myth: Weight lifting increases buttock size.
Definitely not. Weight-bearing exercises are indicated when you’ve been training for a while and you notice a stagnation in your progression. No matter how much you exercise with weights, the gluteal muscles will not expand, they will atrophy. When you exercise a muscle, muscle fibers are broken and replaced by stronger fibers while you are at rest. But it’s a change that’s achieved little by little and has a limit based on your anatomy, so don’t expect to have Kim Kardashian’s butt with exercise alone.
Myth: Squats, lunges, and sidekicks increase buttocks volume.
False: the body is a whole and no matter how much you train a specific area you won’t get better, if you don’t train the rest. It’s about harmonizing your silhouette and looking for exercises not only for your buttocks, but also for the rest of the body.
Myth: Training every day will make my buttocks get better faster.
Also untrue. In fact, you can get the opposite effect. Remember, the three pillars of a healthy life are: food, training and rest. If you don’t give your buttocks a break, you can overtrain them and cause everything from cramps to serious muscle injuries, sciatica, lumbago and loss of muscle mass. Let your muscle rest for at least 24 hours after a specific exercise.
Training at the gym is undoubtedly fantastic for maintaining an optimal muscular and cardiovascular health but you can’t fit a round peg in a square hole: if we want beautiful and relevant glutes, Aesthetic Medicine is the solution through its minimally invasive techniques such as Bioplasty.