Let’s talk booty. I mean – this is the Bikini Bootyque afterall. And even though I spend most of my life feeling stupid/ ashamed or at least determined to shrink my (for a German quite pronounced) butt, the behind has gotten a lot of international attention within the last years.
Thanks to J.Lo, KKW and Nikki Minaj, only to name a few.
And thanks to my personal experiences of dipping into a culture, celebrating fuller behinds as well as small ones, I am not pretty confident with not fitting into the standard European ZARA/ Mango/ H&M Jeans. I actually am happy to wear a Brazilian brand now, which fits like a glove AND looks good.
Enough about me though … we were about to talk about the booty. Butt, derriere, backside, rump, fanny, keister, caboose, tush. So many different names from all over the world and all for the one body part we ALL want to build, tighten and tone.
Instagram and Youtube is all over #bootybuilding and besides the fact that a well-trained rear end is very nice to look at, strong glutes and hamstrings can
- help improve your posture,
- reduce lower back, hip and knee pain,
- enhance your overall athletic performance,
- reduce bone density loss (especially when aging)
- in many cases aids to eliminate that stubborn abdominal pooch.
Your booty (no matter if small or large now) is by far your body’s largest and strongest group of muscles in your body:
Our gluteals (gluteus maximus, gluteus medius and gluteus minimus) and the hamstrings (biceps femoris, semitendinosus and semimembranosus) work together to effectively extend, rotate and abduct your hips. They also contribute to stabilize your pelvis, in particular when you are walking and running.
I try to train my glutes specifically with weighted circuits 2-3 times a week – I like it a lot, but at the end this focus also benefits my whole body composition:
When it comes to shedding body fat we should not every exercise on the treadmill, but make the smart decision to use our muscle tissue to burn more calories than usual. This happens naturally when muscle mass grows and we keep burning, even after our workout stopped.
With my glutes as the biggest muscle group, they are cut our perfectly to contribute a large part of my daily calorie expenditure – and a booty-focused circuit is the best way to train for an hour and to keep burning.