Walking on the buttocks is an exercise in which you sit on the floor with your legs stretched out and move around, taking turns pushing your hips forward or backward.

In numerous articles devoted to the benefits of these movements, walking on the buttocks is called a remedy for cellulite, excess weight, hemorrhoids and infertility, as well as a good way to strengthen muscles.

And the popularization of the exercise is attributed to Ivan Pavlovich Neumyvakin, a Soviet doctor and author of books on alternative medicine.

Does this exercise really pump the buttocks?

The main function of the large gluteal muscles M. F. Ivanitsky. Human anatomy (with the basics of dynamic and sports morphology): Textbook for institutes of physical culture — extension of the hip, and with fixed legs — extension of the body. Medium and small buttocks divert the hip, and with fixed legs tilt the pelvis to the side.

Thus, in order to effectively pump the buttocks , it is necessary to unbend the hips under load. In full accordance with this fresh review W. K. Neto, E. G. Soares, et al. Gluteus maximus activation during common strength and hypertrophy exercises: A systematic review / Journal of Sports Science and Medicine scientific research has recognized the best exercises for working out the large gluteal muscles of walking on an elevation, hip extension with weight and a stand with a hexagonal neck.

The most effective movements for pumping the middle gluteal muscles include K. Boren, C. Conrey, et al. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises / International Journal of Sports Physical Therapy lifting the leg to the side, for example, pulling the hip in the side bar, spreading the knees lying on the side.

Also, the gluteal muscles are perfectly strained in balance exercises, when you not only unbend your hips, but also make efforts to stabilize the body and legs. These are, for example, squats and deadlifts on one leg.

In the movement on the buttocks, there is neither hip extension, nor their retraction, nor the need to stabilize the body. Thus, we can conclude that the load on these muscles in the exercise is minimal.

What muscles can be strengthened by walking on the buttocks?

When performing walking on the buttocks, the main load falls on the muscles of the body: internal and external oblique abdominal muscles, square muscles of the lower back. Also, throughout the exercise, the rectus abdominis muscle and the extensors of the spine are strained. They help keep the body rigid and the back straight.

In addition, at the moment of separation of the thigh from the floor, the hip flexor muscles are activated: ilio—lumbar, tailor's, rectus femoris.

Is it worth walking on the buttocks?

It all depends on your goals.

Don't waste time on this if you want to:

Lose weight. To do this, you need to spend more calories, and moving on the floor on the buttocks is not the most energy—intensive type of load. To lose weight only with the help of exercises, without connecting a diet, you need to do C. E. Cox. Role of physical activity for weight loss and weight maintenance / Diabetes Spectrum at least 60 minutes a day and, moreover, choose energy—intensive workouts - prolonged cardio L. H. Willis, C. A. Slentz, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults / Journal of Applied Physiology or power elements aimed at pumping large muscle groups. They will make you lose a lot more calories and help maintain your metabolic rate while losing weight.
Build up muscles. To increase the volume of muscles, you need to tire F. Damas, S. M. Phillips, et al. Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage / The Journal of Physiology their fibers are strength exercises. Walking on the buttocks will not provide enough load for significant hypertrophy of any muscles.
Get rid of cellulite. Physical exercises are effective against the "orange peel" only in the context of weight loss, and we have analyzed this above. As for the massage effect that occurs during movement on the floor, it also will not affect the appearance of cellulite. Even manual massage is of little use M. M. Avram. Cellulite: A review of its physiologyand treatment / Journal of Cosmetic and Laser Therapy in this regard, positive changes are observed only from deep LPG massage Z. Kutlubay, A. Songur, et al. An alternative treatment modality for cellulite: LPG endermologie / Journal of Cosmetic and Laser Therapy , and then not always.

It is worth trying this exercise for those who want to strengthen the musculature of the body, especially the oblique abdominal muscles. You can also use it as a warm—up before strength training - the movements will help gently warm up the body and will not overwork.

How to do this exercise correctly?

Sit on the floor, stretch your legs forward and straighten your back. Bend your arms at the elbows and hold them on both sides of the body. Pull in your stomach, lift one hip and move your leg forward. Lower your hip to the floor and repeat on the other side.

Move forward, keeping your back straight and your abs tense. You can walk this way both forward and backward.

How can you diversify walking on the buttocks?

There are two ways to complicate this exercise:

1. Perform walking on the buttocks with weight. Hold a dumbbell or kettlebell in front of your chest — this way you will increase the load on the muscles of the body.

2. Do the exercise with your hands above your head. Take a light stick with a grip one and a half to two times wider than the shoulders and hold it in your outstretched arms above your head. In this case, the muscles of the upper back and shoulder girdle are connected to the work.

How often and for how long to perform walking on the buttocks?

You can do these movements every day, separately or together with other exercises to work out the muscles of the abs and back. As for the quantity, be guided by your capabilities. If you haven't been physically active for a long time, start with one or two approaches of 10-15 "steps".

As you get used to it, increase the length of the passage. To pump the oblique abdominal muscles, perform three to five sets of 20-30 "steps"; to warm up before training ‑ one or two sets of 15-20 "steps".