Walking on the buttocks. Benefits for women, men, reviews

Walking on the buttocks is a simple and, according to reviews, a very powerful exercise. It helps to improve the functioning of all body systems and keep it in good shape. To obtain the desired effect, it is important to know how to perform the exercise correctly and what contraindications may be.

Benefits of walking on the buttocks for women

The benefits of doing this exercise are:

• Improving reproductive function, since stagnant processes in the pelvic organs are eliminated.
• Normalization of the functioning of the reproductive system.
• Strengthening the spine.
• Elimination of toxins and toxins.
• Improving metabolic processes in the body.
• Weight loss.
• Maintaining muscle tone.
• Getting rid of leg swelling.
• Prevention of the development of scoliosis, constipation, rectal prolapse.
• Eliminate problems with urinary incontinence.
• Strengthening the muscles of the back, abs and buttocks.

Walking on the buttocks will help women get rid of cellulite, shape the buttocks and make them firm and fit. Also, exercise prevents the development of a number of gynecological diseases and makes menstrual periods less painful. For men, this exercise helps to increase potency, get rid of hemorrhoids, prostatitis, and also prevent the development of diseases of the genitourinary system.

What muscles are being used?

Performing the exercise involves several muscles at once:

• Spine (ligaments of the sacral region and muscle fibers are being worked out).
• Lumbar belt.
• The gluteal muscles.
• Rectus femoris muscle.
• Muscles of the legs (posterior and medial groups).

The lesson also increases the mobility of the hip joints.

How many minutes should you do the exercises? Course duration

It is recommended to walk on the buttocks every day for 10-15 minutes (with a weak development of physical strength, at first, the lesson can last 5 minutes). Gradually, you should increase the duration of classes to half an hour. Walking is recommended twice a day. This exercise can be incorporated into your permanent training complex. If walking is performed for a therapeutic purpose, then the duration of the course is determined individually by a trainer or a rehabilitation doctor.

When is the best time to study?

The exercises are recommended to be performed in the 1st half of the day (as morning exercises) or in the afternoon. It is worth giving up training before bed.

Classes must be held at least 1 hour before and one hour after meals.

Contraindications

Walking on the buttocks (reviews indicate the safety of the exercise) in some cases can be harmful. Women should be from training during menstruation (this can provoke an increase in discharge).

Other contraindications include:

• Diseases of the internal organs.
• Pain in the lower back and abdominal cavity.
• Postponed spinal injuries.
• Disorders in the work of the musculoskeletal system (possible only on the recommendation of a doctor).
• Pregnancy.

When walking on the buttocks, irritation may appear on the buttocks in the form of redness and rashes as a result of rubbing the skin on the floor. To avoid this, you need to use a special sports mat and practice in closed, comfortable clothing (it should not hinder movement). The occurrence of pain in the lumbar region and hips the next day after training is considered normal - after getting used to new loads, the muscles will stop hurting.

Warm up

Before doing the exercise, it is imperative to do a warm-up and stretching - this will help warm up the muscles and prepare them for the load.

Preliminary exercises

As a warm-up exercise, you can do:

• Tilts left and right.
• Squats.
• Circular rotation of the arms, legs, shoulders and head.

For more active warming up of the muscles, you can jump rope or run on the spot.

Breath

During the warm-up, it is important to adhere to the correct breathing technique, making efforts and exertion on the exhale. Before starting a workout, it is recommended to perform breathing exercises - you need to inhale deeply and exhale slowly. A minimum of 7 such repetitions should be performed.

Stretching the gluteal muscles

Stretching the gluteus muscles will also help prepare your legs for walking. It should be performed after breathing exercises.

Stretching can be done as follows:

1. You need to lie on your back on a flat surface.
2. One leg should be bent at the knee.
3. With the help of the hands, the knee should be slowly pulled towards the chest.
4. It is recommended to stay in this position for 30 seconds.
5. Next, you should change your leg and perform similar actions.

How to correctly perform walking on the buttocks according to Neumyvakin?

Dr. Neumyvakin believed that the basis of human health is the correct and complete functioning of the digestive system. To ensure this, it is necessary to constantly train the muscles that are located in the pelvic region. Therefore, in 1970 Neumyvakin created a health-improving exercise program, where walking on the buttocks occupied the main place.

As a result of classes, slags, toxins and other harmful substances are actively removed from the body, immunity is also strengthened, and the process of blood clotting is normalized. The exercise according to Neumyvakin formed the basis of the classic walking on the buttocks.

It is important to observe the main condition - the back and neck must remain straight throughout the workout. It is also necessary to control breathing - it should be deep and measured. It is not recommended to talk or perform other activities during exercise.

Exercise techniques

Walking on the buttocks (reviews confirm the effectiveness of the exercises, provided it is performed correctly) has various variations in performance. Regardless of the method chosen, it is important to follow the correct execution technique.

Classical

The classic walking option includes the following steps:

1. It is necessary to sit on the buttocks, placing a special mat under the bottom. Keep your back straight and upright.
2. Hands need to be bent at the elbow and pressed to the body.
3. Legs must be extended in front of you shoulder-width apart. The muscles of the legs and buttocks should be kept in maximum tension.
4. Next, the left leg needs to be pushed forward, lifting the buttock off the floor, and moving forward, focusing on the gluteus muscle.
5. Similar actions must be repeated on the right leg, pulling it to the left.
6. After completing at least 5 steps according to the indicated scheme, you must complete the same number of steps, returning back.

Complicated

A more difficult version of the exercise is performed with a plastic bottle.

For its execution it is necessary:

1. Sit on the floor with your back straight and your legs extended forward.
2. Place a 1 liter plastic bottle between your feet, holding it.
3. Next, you should go on the buttocks according to the above scheme 2 m, turning the body to the left.
4. After that, you need to walk another 2 m on the buttocks, but already turning the body to the right side.

With bent legs

The technique for performing the exercise looks like this:

1. Sit on the floor with your back straight.
2. The legs should be bent at the knees.
3. Next, the knees must be pulled up to the chest.
4. In this position, you should perform at least 5 steps on the buttocks forward and then back.

With hands behind your head

Walking with your arms backward puts additional stress on the abdominal muscles and improves the functioning of the digestive tract. The exercise is performed according to the classical scheme described above. Only during training it is necessary not to press the hands to the body, but to put them behind the head.

With weighting

You can increase the load and get the maximum effect through the use of weighting materials. For this, dumbbells or regular plastic water bottles are suitable. The technique of performing the exercises is similar to the classical method - only you need to take the weighted one in your hands. This will additionally save you from the temptation to help yourself with your hands while moving on the buttocks.

Features of classes to achieve different goals

Walking on the buttocks (reviews confirm the effectiveness of the exercise for various health disorders) has its own characteristics, depending on the purpose of its use.

With hemorrhoids

Exercise helps to get rid of unpleasant symptoms of the disease by increasing blood flow. It is important that during classes there is no feeling of discomfort and excessive pressure on external hemorrhoids. It is not recommended to exercise during the period of exacerbation of the disease - this can provoke bleeding.

During pregnancy

Walking during pregnancy is possible only on the recommendation of the attending gynecologist. But the first trimester of carrying a child falls under the ban, because such physical activity can tone the uterus and cause a miscarriage.

Cellulite

The presence of fatty deposits leads to the formation of cellulite on the thighs, abdomen and buttocks. As a result, it can cause problems with blood flow and metabolic processes. When walking on the buttocks, all problem areas of the body are involved in the work.

As a result of physical activity, blood flow accelerates, the body begins to generate more heat. And this, in turn, helps to reduce body fat. To obtain a noticeable result, the exercise is recommended to be performed twice a day for at least 15 minutes.

To achieve the best effect, it is recommended:

• Eat healthy foods rich in vitamins and minerals.
• Massages (can be combined with special anti-cellulite products).
• Practice taking a contrast shower.
• Observe the drinking regime - consume at least 2 liters of liquid per day.
• Carry out wraps on problem areas of the body. For example, while walking, you can wrap your skin in a plastic bag to help increase heat transfer from your body.

With a hernia

The reason for the occurrence of hernias is the maintenance of a sedentary lifestyle and the weakness of the muscle corset. Elimination of this problem requires an integrated approach, including physical, drug and physiotherapy therapy.

Walking on the buttocks helps to "pull in" the hernia of the spine by working out the muscles that are little used in the work during normal physical exercises. In addition, with lumbar hernias, a strong load on the body is contraindicated. It should be noted that in case of hernias and other problems with the spine, it is better to do the exercise under the supervision of a doctor or a qualified trainer.

Slimming

Although simple to perform, this exercise requires a lot of energy. As a result, the body begins to consume not only complex, but also simple carbohydrates from food. Simultaneously with this process, muscle groups of the most problematic areas are involved in the work - the hips and abdomen.

Also, walking on the buttocks improves and strengthens the functioning of the kidneys, which contributes to:

• Acceleration of fat metabolism.
• Normalization of acid-base balance.
• Removing excess fluid from the body.
• Improving the process of building muscle mass.

In addition, exercise improves skin elasticity and firmness. This prevents the formation of stretch marks and sagging skin as a result of weight loss, because the process of weight loss occurs gradually.

results

Walking on the buttocks gives results, according to the reviews of the people involved, within a month after the start of the workout. The main condition is the regularity of classes.

To enhance the effect of training will help:

• compliance with the daily routine;
• maintaining an active lifestyle;
• good nutrition;
• rejection of bad habits.

Why do muscles twitch on the buttocks after walking?

Most often, muscle twitching after exercise is observed in people who have just started walking and have poor physical fitness. If this phenomenon does not cause spasms, cramps and severe pain, you should not worry. Over time, the muscles will get used to the new type of load, and the tremor will disappear. But muscle twitching can also be observed in people who have long been practicing walking on the buttocks. The table below shows the main reasons for this phenomenon and how to get rid of it.

Walking on the buttocks has practically no contraindications and is a safe exercise. According to reviews, regular exercise can help you get rid of a number of health problems. The main condition is the correct execution of the exercise.

Exercise video

Walking on the buttocks: