【At-Home Training】A lifted butt looks great! 7 hip-up menus taught by a personal trainer

When you think, "I want to lose weight" or "I want to shape my body," that’s a chance to change! I asked a trainer from a personal gym about methods for muscle training that can be done at home (hereafter referred to as at-home training). This time, we’re focusing on the "butt," which looks cooler when lifted.

Many people are not using their glute muscles effectively

What he taught me is from Rikiya Ito, a trainer at the personal training gym "WAPLE" in Komae.

Regarding the glutes, which are generally said to be difficult to slim down, Ito says, "Many people are not able to use their glute muscles effectively. If trained correctly, the appearance can change significantly."

By lifting them, the waist appears slimmer!

For those struggling with "lower body weight gain," it seems that bone structure can be a cause. The size of the pelvis is something we are born with, but
"With the right approach, it is possible to make the glutes look sharper."

"Also, those with larger pelvic bones can have the advantage of appearing to have a slimmer waist, which makes the body shape easier to discern." There’s also this delightful comment.

To everyone in the world, including myself, who belongs to the "big butt tribe," if we can achieve a toned body through training, it seems better to work hard at it! So, I was taught some home workout methods.

Effective Home Training for the Buttocks "7 Menu"

I was taught home training methods that target the gluteus maximus and gluteus medius, which are among the muscles that make up the buttocks: the gluteus maximus, gluteus medius, and gluteus minimus.

1. First, a loosening stretch

Posture (A).

First, sit in the posture (A) shown in the image above and lean your legs to the right side.

With your right hand, hold your right foot from underneath and lift it up with a "twisting image." Do this 10 times on each side.

2. Place one foot and lie down

from the posture of (A), place your left foot on your right foot.

Then, lean your upper body back. At this time, spread both hands to the sides. Stop when it feels slightly painful but good.

Switch your right foot and left foot, doing this for about 15-20 seconds on each side.

3. Support yourself with your hands and feet and stretch.

Place both knees and hands on the floor. At this time, make sure both hands are directly under the shoulders.

Bring the right foot forward so that the right ankle is near the left side of the abdomen, and place the knee on the floor.

Be careful to keep the orientation of the pelvis as unchanged as possible.

4. Clam Shells to Strengthen the Gluteus Medius

Lie on your side, bend your knees at 90 degrees, and while being aware not to tilt the pelvis, slowly open and close the upper knee.

Aim for 10 repetitions on each side.

5. Get on all fours and lift one knee out to the side.

Assume a quadruped position and raise one leg to the side.

If you cannot place your hands and feet on the floor, you can use a wall. Be careful not to arch your lower back and focus on moving from the base of your buttocks. Do 10 repetitions of this as well. As you get used to it, try to increase the number of repetitions.

6. Get on all fours and push your legs back.

Get on your hands and feet, and lift your legs back as if you are pushing an invisible weight with the soles of your feet. Let's do this 10 times on each side.

7. Lie on your back and lift your hips

Lie on your back, spread your feet shoulder-width apart, bend your knees, and lift your hips.

Once you get used to it, try placing one foot on top of the other foot and doing it.

Aiming for 10 times on each side for both exercises.

By continuing, your appearance will also change.

Continuing with training will not only lift your buttocks but also improve your posture. As a result, many people feel changes beyond appearance, such as their legs looking longer or a reduction in strain on the hips. Please give it a try!

Personal Trainer Rikiya Ito

After graduating from a sports vocational school, he worked for seven years at the major personal gym "24/7 Workout." While involved in the launch of new stores, he recorded the highest national customer retention rate. Afterwards, he engaged in team development and management as the general manager of five stores, and currently serves as the person in charge of the WAPLE Komae store. He placed 4th in the 2021 Fitness Star Tokyo competition and 2nd in the 2024 SSA Tokyo Sports Model competition.

Personal Training Gym "WAPLE" Komae Store
Location: 1-5-14 Higashi-Iizumi, Komae City, Tokyo
Business Hours: 9:00 AM - 11:00 PM
Closed Days: None
https://waple.jp/

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