Strengthening your ass is actually quite simple. The muscles of this part consist of large, medium and small buttock muscles, from the cooperation of which the movement when walking, running, jumping or even climbing is based. Strong buttocks not only look good, but are also beneficial for the body in terms of health – weakened muscles caused by a sedentary lifestyle is a common cause poor posture and pain in the hips.
You can strengthen your lower body without any problems at home. There are a lot of exercises and especially those with weights are very effective. However, we suspect that fun outdoor activities will now attract you a drop more. So what do you go out to do?
1. Hiking
Trips to mountain areas and hiking in the wild are a fantastic activity for the summer. Apart from the fact that you know places that you wouldn’t even have in sight from the car, you also get a good touch.
Hiking on uneven surfaces is a production of cardio and strength activities at the same time. Supports fat burning and helps strengthen the muscles of the lower half of the body. The hilly the terrain, the more effective it is from both points of view, so don’t be afraid and go to the Beskydy, Jeseník, Šumava and other local mountain areas.
Photo: Stasique, Shutterstock.com
A brisk walk uphill and downhill is ideal for shaping the background
2. In-line skating
On the contrary, you will need a perfectly flat surface for another typical summer sports activity. Riding in-line skates is so much fun that you may not even realize how your ass gets taken. Thanks to the diagonal movement, you comprehensively engage the buttock muscles and, of course, the legs and legs also work muscles of the middle body. But again, it depends on the intensity. In any case, skating also strengthens the heart and you support combustion.
3. Beach volleyball
It is difficult to calculate how much squats you will make in one match of three sets when picking a ball. How many block jumps, starts and smash jumps, short sprints or unconscious Englishmen trying to save a lost ball. You can play sports with beach volleyball just like you do in the gym. And again, you won’t even notice how much you give your body.
Photo: Gergely Zsolnai, Shutterstock.com
With beach volleyball, you won’t even notice how much you get wet
4. Running in the field
When running, unlike ball and other sports games, you will be more aware that you are simply training. But that doesn’t mean it can’t be a great experience. Especially if you do not go stereotypically running the same route, but instead set out to explore new places. When you come here and there on an uneven path, a hill, a descent or even stairs, only well. You are strengthening your condition and your ass will be rounded with one joy. By the way, you know What are the benefits of skipping the elevator and walking up the stairs?
5. Climbing
Doesn’t jogging or hiking take you much? If you are more adventurous and you enjoy activities in unspoiled nature, then there is a chance that you will be caught climbing. But beware, it’s not for everyone and because if you don’t follow the rules, it can be a dangerous sport, be sure to go climbing only under the supervision of more experienced partners. Then there is nothing to worry about.
Lately, ferratas are also becoming more and more popular, which are secured paths on the rocks, on which a steel rope is stretched, which secures you. It is graded according to difficulty and the easy ones are an ideal start for beginners who flirt with mountaineering. Even so, you should have someone experienced with you. However, there will be no shortage of adrenaline and endorphins. The buttocks get used to it like never before, although you may not even realize it during the experience. Do you know where the longest ferrata in the Czech Republic is?
