Huffington Post 2014 – According to a new American Society of Plastic Surgeons report, plastic surgery is on the rise — no ifs, ands, or butts about it. Last year, a staggering 10,000 buttock augmentation procedures were performed in the United States, which is up 16 percent from 2012.
There seems to be a more than slight obsession with firmer and bigger derrières like Pippa Middleton’s and Kim Kardashian’s butt and Jennifer Lopez’s famous behind. Your butt or Gluteus Maximus is the largest muscle in your body. Ironically, it probably doesn’t get the proper attention it deserves considering the abuse it takes. So, I see this as a good thing. Ladies, we really need to pay more attention to our behinds by way of strengthening and toning these precious muscles.
Think about it…
Our “behind” can be easy to ignore because of the simple fact that it lives in our rear-end and unless we are straining our necks we don’t see too much of it. Yet, we expect our ass to help move us up, down and all around throughout the day and to “look good” without a thought. And we sit on it way too much. This is how “spreadage” happens.
And to complicate matters we expect our derrieres to fit neat and sweet into skinny jeans, tight skirts, yoga pants and spandex galore. Further torturing ourselves inside dressing rooms with cruel and obnoxious florescent lighting; hopeful and desperate to find our miracle bathing suit. This is insanity!
Just a little more love in all the right places in just the right way will give you that lift you’re looking for. Butt, you have to work it and work it hard!
I know you will be inspired by the build a better butt information that follows. Please keep in mind that you cannot shape fat. Working your gluteal/butt muscles, working them hard and on a regular basis is the best way to reshape and strengthen them. Over consuming calories, not exercising, ignoring your behind and sitting on it too much will make it bigger and fatter.
Go All The Way With Gusto & Grace!
Basic Anatomy and Kinesiology of Your Butt
There are three main muscles that comprise your butt:
- gluteus maximus
- gluteus medius
- gluteus minimus
This muscle is the largest of the gluteal group. Its origin is the posterior line of the upper ilium, the posterior surface of the lower sacrum, and the side of the coccyx. Its insertion is two-fold: First, the lower and larger portion of the gluteus maximus end with a thick tendon that passes through the greater trochanter (hip) into the iliotibial band. And there is also the gluteal tuberosity between the vastus lateralis (a quadriceps muscle) and adductor magnus.
The function of the gluteus maximus (G-max) is primarily upper leg (thigh) extension, such as moving the upper leg backward as in rising from a squat position. The same with bent-leg deadlifting, the rear-leg drive in sprinting, and simply extending the thigh backward in any hip extension exercise (i.e., glute press).
The gluteus medius (G-med, pictured right) originates on the outer surface of the ilium above and in front of the anterior gluteal line. It also originates at the gluteal aponeurosis.
The insertion of the G-med converges on a tendon that attaches to the lateral surface of the greater trochanter (your hip joint).
Ultimately, the G-med tendon inserts into an oblique ridge that runs down and to the front of the lateral surface of the greater trochanter.
The gluteus minimus (G-min) originates in front from the outer surface of the ilium between the anterior and inferior gluteal lines. In back, it originates from the margin of the greater sciatic notch. It inserts on the deep surface of a radiated aponeurosis via a tendon that attaches to the anterior border of the greater trochanter.
The G-med and G-min perform similar functions, depending on the position of the knee and hip joints. With the knee extended, they abduct the thigh (out to the side away from the opposite leg). When running, they stabilize the leg during the single-support phase. With the hips flexed, they internally rotate the thigh. With the hips extended, they externally rotate the thigh.
Summary of Butt-ology 101:
- Thigh extension – G-max
- Thigh abduction – G-med and G-min
- Thigh internal rotation w/flexed hip – G-med and G-min
- Thigh external rotation w/extended hip – G-med and G-min
Four Points to Ponder About Your Backside
1. “Barbell Squats Will Make My Butt Bigger”
“Barbell squats will give you a huge butt.” I hear that often. Where it came from, I have no idea. Think about it – you work your gluteals with extreme effort when you perform lunges, certain leg presses, deadlifts, glute presses, one-leg squats, and machine squats. Are you unable to stimulate your butt with those exercises?
Add barbell squatting to your program and BAM! your ass grows to epic proportions. Barbell squats are an effective gluteal developer provided you can squat properly, but a huge butt developed solely from their use is pure nonsense. If your butt has the potential to get larger, any gluteal-targeting exercise will work if you work it with effort.
2. Butt Implants? No, Thanks, But(t) Genetics Are a Factor
Let’s talk about butt implants. Yes, many are artificially augmenting the size of their butt through implants. Why? The genetic factor.
They may have tried every exercise and workout in the gym but didn’t see the results they expected. You can only do so much with your butt development.
If you possess a naturally large amount of muscle mass on your backside – or for that matter an exceptionally small amount (flat-ass syndrome) – it’s probably due to your heredity.
On one end of the continuum is the flat, no-curves-whatsoever butt and on the other the “you can set a full tray of drinks on my ass” butt. Either way, you can still attempt to care for it and develop it.
Don’t Take It Sitting Down: Why I Stopped Hating My Butt and Learned to Love Being a Woman
3. Hip to Butt Ratio
Do you have wide hips or narrow hips? Is your waist wide or narrow? This is another hereditary-contingent factor that affects the aesthetic of your butt. Your hip width is dependent on the width of your ilium, the largest and uppermost bone of your pelvis.
Naturally, a wider Ilium gives you a wider butt and a narrower Ilium offers the potential for a narrower butt. A narrow waist coupled with wide hips gives you a larger-looking butt. A wider waist and narrow hips gives you smaller-looking butt. Again, genetics rule, so good luck in your battle.
4. Muscle to Fat Ratio
What about your ratio of muscle mass to fat tissue in your buttocks area? If you have a fat ass, literally, then shed the fat and expose your shapely musculature. If your body fat is minimal, attempt to grow some meat back there, especially if you have the flat-ass syndrome.