Walking on the buttocks: benefits for women and men, reviews

For those looking for simple, effective weight-loss and thigh-lifting exercises, the glute walking technique will be a revelation. Is it possible to believe that a simple exercise through a complex of muscle groups involved has the ability not only to help pump up the "Brazilian ass", but also to have a deep healing effect on the body? So, the benefits and harms of walking on the buttocks - in detail.

What is this exercise and who invented it

The glute walk is a unique exercise that trains the muscles in the pelvic region, strengthening their tone. The universal benefit of this fairly simple training method is to engage multiple muscle groups and organ systems in the body for a profound healing effect.

The complex therapeutic effect of "walking on the buttocks" was described by Professor I. P. Neumyvakin, back in 1070 and since then, exercises have gained popularity due to their useful properties in the treatment of a number of diseases of the pelvic region, in particular:

• constipation;
• prostate adenoma;
• hemorrhoids;
• gynecological problems;
• prevention of spinal problems;
• normalization of bowel function.

Walking on the buttocks also helps to strengthen the dorsal, abdominal, gluteal muscles, and help with problems that are associated with harm from poor circulation in the pelvic region, such as cellulite and obesity.

Interestingly, Professor Neumyvakin developed an original system of pelvic exercises, in which walking on the buttocks was a basic technique that has a strong beneficial effect on the systems of different organs. At the same time, the author believed that the key to health was the property of exercises to influence the contraction of the gluteal muscles on the intestines to normalize its work, not only by removing toxins from the body, but also by strengthening the immune system.

An important property of the technique of walking on the buttocks is that it does not require special sports equipment, it is easy to perform it at home, and even if there are no fitness dumbbells, you can get by with an ordinary plastic bottle.

All ingenious is simple: a wise proverb well reflects the essence of a useful technique for the gluteal muscles. It is really easy to do it, since it requires a minimum of time and effort, but it requires regularity.

Why walking on the buttocks is useful

The main benefit of walking on the buttocks is achieved primarily due to its ability to improve blood circulation in the pelvic area. This gives exactly the invaluable effect for which walking on the buttocks is so widespread among supporters of healthy lifestyle and even in fitness training.

What does walking on the buttocks according to Neumyvakin give for organs and body systems:

1. Prevention of harm to diseases of the pelvic region: constipation, hemorrhoids, enuresis, radiculitis.
2. Elimination of leg swelling.
3. Normalization of the digestive system.
4. Strengthening the sacral and lumbar spine and the musculoskeletal system in general.
5. Muscle tone of the buttocks, abs, legs and back.

It is also worth noting the undoubted importance of the beneficial properties of walking on the buttocks for people with limited motor abilities.

Benefits of walking on the buttocks for women

The topic of reproductive function is especially relevant for women. The exercise of Professor Neumyvakin helps to work, including with gynecological diseases, by increasing the blood circulation in the pelvic organs, helping in the treatment of problems such as endometriosis and adhesions.

Even such a familiar inconvenience to most women as painful sensations during critical days is resolved. Regular exercise can be beneficial up to complete relief from pain.

To lose weight and keep slender hips, you can also use the beneficial properties of walking: during its performance, the tension of the muscles of the buttocks, abs, back helps to increase joint mobility, align posture.

In addition to the general therapeutic benefits, walking with the buttocks for women, due to the property of strengthening the muscles of the pelvic region, has specific advantages associated with the characteristics of the female body:

1. Cellulite is undoubtedly superior in this: regular walking on the buttocks will have an excellent smoothing subcutaneous inflammation and uneven surface effect. The buttocks and thighs will inevitably tighten and gain firmness.
2. Another "female" problem that can be well solved by walking on the "fifth point" is the fight against the harm of extra pounds in the buttocks and pelvis. Another "uncomfortable" problem, which has been talked about only recently, is involuntary urination associated with special age-related properties - the benefits of walking on the buttocks here will be undeniable.

The technique is so powerful that many girls brag about the benefits of walking on the buttocks online by posting before and after photos.

For more information on how to effectively use the technique against cellulite, see the video:

Benefits of walking on the buttocks for men

No less important is the strengthening of the pelvis for men: I.S.Neumyvakin especially emphasized the property of walking on the buttocks to help in solving the main male problems:

1. Potency, which provides the tone of the gluteal and pubococcygeal muscles.
2. Prostate adenomas are the scourge of modern men: walking on the buttocks perfectly helps to work with prostatitis at the level of restoring proper physical activity.

The whole secret lies in the same useful property of exercise to increase blood circulation in the systems of the pelvic organs: this is the main condition of male health, the violation of which provokes all the unpleasant consequences.

Walking on the buttocks for weight loss

The slimming benefits of walking on the buttocks will be especially strong when combined with diet, massage and dynamic training.

The first benefit of the exercise can be seen after a month of its regular performance: not only the buttocks will acquire elasticity, but also the muscles of the legs and thighs associated with them.

But, of course, it pays to work patiently to receive such an award.

And let the realization that such a formation of a beautiful body be inspired by bonuses in the form of strengthened immunity, improved condition of the skin, nails, hair - and all this thanks to a simple technique.

Warm up before doing the exercise

The correct execution of walking on the buttocks should always begin with a warm-up. This will warm up the body well and prepare it for further stress.

1. One should start by setting breathing with the help of slow inhalations - exhalations, up to 10 cycles. It is important not to skip this part, as it promotes tissue oxygenation and affects the reduction in lactic acid production after walking.
2. Then continue with traditional circular movements of the head, bending to the sides, circular movements of the legs.
3. Stretching is the third important part of the warm-up to deepen the preparation of the muscles of the entire pelvis:
   • lie on your back and bend one leg at the knee;
   • pull it well with your hand to your chest;
   • fix in this position for 30 seconds;
   • repeat everything for the other leg;
   • afterwards, pull up both legs to the chest, helping with your hands.

Advanced Option: Stretching can be done with an outstretched leg to enhance the effect. Additional complication can be achieved by taking "steps" to the sides.

How to walk correctly on the buttocks

Now is the time to start walking.

During the development of this technique, five of its modifications of varying complexity have been formed. It is worth starting with the simplest, classic version and, as you train, increase the load, moving to new levels of performance.

Option one

1. It is necessary to straighten your back and keep it straight at all times.
2. Bend your elbows and press against the body. Throughout the exercise, they must be kept pressed.
3. Spread your legs to a distance equal to the width of your shoulders.
4. Tighten the muscles of the buttocks and legs as much as possible.
5. Make a "step" with one leg forward, while also transferring the body weight to this leg with a movement of small amplitude (approximately 5 cm).
6. Repeat the same sequence for the other leg.
7. "Walk" in this way for a comfortable distance (about 2 m) forward.
8. And go back, performing reverse leg movements.

Option two

Complicating the workout:

1. Sitting on a carpet or covering, put your feet shoulder-width apart.
2. Stretch your arms forward parallel to the floor.
3. Transfer body weight to the left side.
4. Extend your right leg forward.
5. Hands in a natural movement will go to the right, and the head will turn to the left to maintain balance.
6. The movement will be mirrored when moving the left leg forward.
7. Go to the end and return in reverse.

Option three

A new level of difficulty: walking on the buttocks with bent legs.

1. The position is basic.
2. Bend your legs at the knees and press them with your hands to your chest.
3. Walk all the way forward and backward.

Option four

Complicating: walking on the pope with raised hands.

This level works well with the abdominal muscles and maximizes the effect on the gastrointestinal tract.

1. Take the basic position.
2. Raise your hands behind your head. You can lock the brushes.
3. "Pass" with the buttocks back and forth.

Option five

For the buttocks walking aces: bottle technique:

1. Prepare a plastic bottle with a volume of half a liter to a liter. When ready to increase the load, it can be filled with water.
2. Sit in the main position.
3. Grab the bottle between the ankles.
4. Walk 2 meters on the buttocks with a turn of the body to the right, the next 2 meters - with a turn to the left.

Recommendations for the exercise

To perform the exercise effectively, you must follow simple rules:

1. The back must be kept straight, so that when performing the exercise there is an angle of 90 between the body and the legs.^about.
2. The use of the arms is limited to natural movements, like walking or running swings, to help maintain balance. Other arm activity should be avoided so that the main payload goes to the hip joints and associated muscles.
3. Making a "step" with the buttock forward, you need to keep your leg in weight, not touching the floor.
4. The load should be increased gradually, starting with two sets of 15 "steps" and developing up to 8 - 9 sets of 40 - 50 in "steps" a day.
5. To increase further load, you can use fitness dumbbells or bottles filled with water.
6. The concentration should be on the muscle groups that we are loading, as well as on the exercise technique itself: the key word here will be "quality" of performance.
7. To create the optimal level of load, you should perform the exercise on a surface where there will be frictional force: for example, with a fleecy coating or on a carpet.
8. To prevent chafing on the buttocks, it is best to wear elastic sports leggings, and also use a non-slip surface or a mat like a karimat.
9. And if the skin still suffers from stress and flakes or is irritated, this problem needs to be solved using olive or other vegetable oil, as well as a fat cream.
10. If you feel pain in the lower back or abdomen, walking must be stopped: further loading may be excessive.

Possible harm and contraindications for implementation

Exercise walking on the buttocks is universal and limited to a minimum of contraindications, however, they are, and before deciding to conduct useful training, it is important to remember the cases when it is desirable to refrain from them:

• with menstruation;
• in the first trimester of pregnancy;
• during an exacerbation of chronic problems in the pelvic area and spine;
• with exacerbations of hemorrhoids.

You should also carefully study all the nuances of performing a therapeutic walk, so that the benefits do not turn into harm from unforeseen consequences: the wrong execution technique can emasculate the beneficial effect of the exercise and even lead to pain in the lower back and abdomen. However, for inactive people, pain can also be the norm, associated with adaptation and the release of lactic acid.

Another "harm" of walking on the buttocks manifests itself in the form of irritation on the surface of that part of the thighs, which is in contact with the hard surface of the floor.

Conclusion

The benefits and harms of walking on the buttocks are due to the fact that the pelvic area is important and at the same time vulnerable in our body, since the reflex points located exactly here act as projections of the main organs and systems of the whole organism. The author of walking, Professor Neumyvakin, emphasized the importance of their stimulation for general health improvement, which is especially important in the sedentary lifestyle, which is typical for many people. The harm of walking on the buttocks can be associated with improper performance and medical contraindications.

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