Walking on the buttocks: benefits, reviews, men, women, exercise, on the butt, than, walking

Who invented walking on the buttocks and what is its secret?

Buttock walking was invented in the 70s of the last century by Doctor of Sciences Ivan Pavlovich Neumyvakin. This scientist invented many very effective movements for health. But this is precisely what is recognized as the most useful and comprehensively effective.

As Ivan Pavlovich himself said, the body will work smoothly, like a clock, only if the gastrointestinal tract functions correctly. A significant part of the digestive organs is located in the pelvic area.

Therefore, developed, strong muscles of the buttocks and pelvis are an important condition for good bowel function.

At the same time, the intestines are “responsible” for all digestive processes, and not only. It is also responsible for cleansing the body, removing toxins from it, and also for the functioning of the immune system.

Exercise walking on the buttocks

How to do it right, you ask? The technique for this activity is pleasantly simple. Plus, it does not require you to be exhausted, nor much effort, nor a significant investment of time. The main thing is that you should exercise every day, preferably in the morning or in the evenings, at least 5 minutes.

Another important tip: exercise in any comfortable pants made of smooth material. It's better in those that you don't mind. If the floor is cool, lay out a karimat or yoga mat to prevent colds in important organs.

Perhaps you don't know how to walk correctly? Here are detailed instructions step by step:

Sit down, stretch your legs forward straight, and keep your back as straight as possible. The angle between your hips and back should be straight.
Simply place your hands at your sides, symmetrically. Now start the movement - push your right leg and right buttock forward at the same time, and the buttock should move along the floor, and the leg should move through the air.
Also move your left leg and left buttock forward, trying to move them equally and place them evenly and symmetrically.
Continue in the same pattern to get to the end of your mat, then walk back. Or to do 10-15 repetitions.

It is advisable to start walking with 3 approaches. Next, having strengthened your muscles, you can safely increase the load. Do, for example, 5 or even 8 approaches. You can increase the number of repetitions and reps only after a week of training.

How to do the exercise?

The technique of performing the exercise is simple:

You need to sit on the floor and, keeping your back straight, stretch your legs in front of you. You can bend your arms at the elbows so that they do not interfere with you.
Next, you need to push one leg forward as much as possible, while raising your buttock above the floor and “step” forward. We do the same with the second leg and buttock.

Your back should be kept straight and your legs should be straightened if possible.
After taking 10 steps with each leg, you should change direction and take the same number of steps back, and then alternately to the right and left. This is one approach. It is recommended to start walking with 2-3 approaches, subsequently increasing the duration of the session to 10-15 minutes.

It is important not to bend your back during the exercise and try to walk without helping yourself with your hands. You must tense your gluteal muscles, otherwise there is no point in doing the exercise. Classes are held in a room with a warm, smooth floor. To avoid skin abrasions, you should wear shorts or sweatpants while sitting.

How to warm up?

Before walking on the “fifth point” you should definitely do a warm-up. It is needed to warm up the muscles and prepare them for the upcoming heavy load. Here's what you can do as a warm-up:

Breathe, taking 10 smooth and slow breaths. This way you will saturate your tissues with oxygen, reduce the production of unwanted lactic acid and save yourself from sore throat.
Stretch your neck by making circular movements with your head and the usual bends to the sides, back and forth.
Swing your arms and legs.
Add a light stretch - stretch your arms to the sides, stretch your back, leaning forward with your forehead towards your knees.
Pull your bent legs towards your chest while lying on your back.

Tips for implementation

Warm-up and stretching

As with any strength training, warming up and post-workout stretching are extremely important. As a warm-up, I recommend light jogging in place for 5-10 minutes, or jumping rope (3-5 minutes). To stretch, it is best to do measured bends to the sides from a standing position, as well as bends and stretches with your hands towards your heels, sitting with your legs extended forward.

Sets and reps

The duration of such training is determined mainly based on the physical abilities of the person. In most cases, I recommend starting with 5 minutes, gradually increasing to 20-30 minutes. As for approaches, it is better to start with 10 steps forward/backward, 2 steps each. in the morning and in the evening. You can gradually increase these figures to 6-8 sets of 16 steps.

Practical recommendations

When walking on your buttocks, follow these tips:

“steps” should be quite smooth and small;
To prevent skin injury, lubricate it with body lotion or olive oil;
maintain a right angle between the body and hips;
Try to always keep your back straight.

Remember: the results from such walking will not be quick and dramatic. Don't expect them after a week or two of classes. But after a month you will see changes. The first will be such good things: reduction in the symptoms of cellulite, strengthening of the buttocks in the form of a toned butt, a flatter stomach, smooth bowel function.

It is also recommended to combine this exercise with a gluteal bridge.

Execution technique - 5 options (video)

So, now you can begin to perform the “walking on your buttocks” exercise itself.
Carefully! If during training you feel pain in the lumbar region or lower abdomen, then walking on your buttocks should be stopped. Just do not confuse the sensations with muscle pain, which is associated with physical activity.

Option 1 (classic)

Take a sitting position on your buttocks. The surface should be fleecy to increase the load and increase the friction force.
Straighten your back.
Bend your elbows at an angle.
Spread your legs so that they are at shoulder level.
Tighten your gluteal and leg muscles as much as possible.
Move your left leg forward, transferring all your weight to the appropriate side (about 5 cm). Do not lift your elbows from your body.
The back should be straight at all times.
Repeat the same with your right leg.

In the ranking of the TOP 10 exercises for the buttocks, “Walking on the buttocks” takes 7th place .

An equally effective exercise would be walking on your butt in the opposite direction .

This kind of walking helps tighten the gluteal muscles as effectively as the “Gluteal bridge” or “Bicycle”.

See also: PHOTO of buttocks before and after 5 most effective exercises

For more details on the classic technique, watch this video:

Option 2

You can make your workout more challenging this way.

Take a sitting position on the floor (carpet, gymnastics mat).
Place your feet shoulder-width apart. Stretch your arms forward parallel to the floor.
Transfer the entire load to the left buttock. Move your leg forward. At the same time, the head turns in the opposite direction, and the hands turn to the left.
When moving the right buttock, the head should turn to the left side, and the hands, accordingly, to the opposite side.
Continue this way until the very end.

Note! Therapeutic “Walking on your knees” according to Dr. Bubnovsky 6 incredible facts about “Walking on your knees”

Option 3

Another option for walking on the “fifth point” is this.

Take the same position.
Bend your legs at the knees.
Press them with your hands to your chest.
Start the movement on your buttocks.

Option 4

There is another type of walking on the buttocks.

Take a sitting position.
Place your hands behind your head.
Move using your buttocks.

This exercise will strengthen the abdominal muscles and normalize the functioning of the gastrointestinal tract .

Option 5 (the most difficult)

Well, the most difficult variation of walking on the “fifth point”.

The situation is the same.
A plastic bottle with a volume of 0.5-1 liter is placed between the feet.
The first 2 meters should be walked by turning the body to the right, and the subsequent ones - to the left.

See also : The best exercises for the gluteal muscles on a fitball About the effect of various squats on the “fifth point”

The benefits of walking on your buttocks

Without exaggeration, the benefits of this exercise are enormous. Here is a considerable list of the benefits of walking on the buttocks for the human body:

normalization of the functioning of the gastrointestinal tract;
prevention of problems and ailments such as enuresis, constipation, hemorrhoids;
prevention of radiculitis and reduction of its manifestations;
exercise helps remove swelling from the legs;
effectively strengthens the lumbar and sacral sections;
also strengthens the overall musculoskeletal system;
helps to quickly tone the muscles of the buttocks;
also strengthens the abs, back and leg muscles.

It is important that “gluteal walking” is suitable for performance even by people with disabilities, with rare exceptions. And it gives them the opportunity to keep their body in shape and their muscles in healthy tone, safely and affordably. If you are unsure whether it is safe for you, be sure to consult your doctor.

Walking on the buttocks: benefits for men - 2 more incredible properties

In addition to the general benefits in the form of cleansing the body, losing weight, treating and preventing genitourinary diseases and strong vertebrae, such walking has significant advantages specifically for men:

Strengthening potency. When performing the exercise, the pubosacral and gluteal muscles are especially involved, playing a special role in male functions. To increase potency, this muscle group must be in constant tone. Also, this movement stimulates improved blood circulation and increases blood flow to the male genital organ, which contributes to a stable erection.
Prevention and treatment of prostatitis. Often the cause of inflammation of the prostate gland is a sedentary or sedentary lifestyle. The disease manifests itself as stagnation of prostate fluid and venous blood in it. Buttock walking uses all the nerve endings and vein channels in the pelvic area, has a massage effect for the prostate, and strengthens the cruciate muscles of the pelvis. And physical activity while walking serves as a measure to prevent prostatitis.

For more information about the benefits of this movement for men, watch the video:
Important! While walking, the load should be applied specifically to the gluteal muscles. Do not allow movement with your hands.

The benefits of walking on the buttocks for the body of women

The exercise from Dr. Neumyvakin is very useful for all representatives of the fair sex. Moreover, it is simply necessary! After all, with its help, by activating blood flow in the pelvic organs, you can improve the health of female organs and cope with many gynecological ailments. Including adhesions and endometriosis. And even “spur” the reproductive system to normal functioning. Simply put, cope with infertility.

Many girls suffer from PMS and “these days,” which are accompanied by severe pain and a feeling of heaviness in the lower abdomen. Neumyvakin’s exercise allows you to reduce all these troubles to zero over time. It also solves the “inconvenient” problem of accidental urination, which appears in women after 40-50 years.

Getting rid of cellulite and reducing its symptoms (the notorious orange peel) is another “side effect” pleasant to all women. And, of course, walking on your butt is necessary for all ladies who dream of a strong, voluminous and beautiful butt, so fashionable these days!

Butt walking for men

The benefits for the stronger half of humanity are also significant. After all, she solves all the main men's problems:

acts as a prevention of prostate adenoma, also helps to overcome this disease, restoring proper physical activity;
maintaining the tone of the butt muscles and pubococcygeus muscles, restores potency and maintains it at the proper level;
prevents diseases such as enuresis and hemorrhoids;
helps men lose weight, strengthen their abdominal muscles, buttocks, and thighs;
and generally protects against a variety of health problems by activating blood circulation in the pelvis.

Will exercise help you lose weight? It will definitely help! The activity should not be considered specifically for weight loss. But she is definitely the one that shortens the path to a beautiful figure and slimness. Especially if you use this exercise in conjunction with proper nutrition and other dynamic activities.

Walking on the buttocks reviews

Here are reviews from my friends who have practiced and are practicing this activity:

Olga, 28 years old: “I’ve been moving on my butt for several months now. I just included movement in my gymnastics, which I do every day. I won’t say that the result before and after is striking. But my butt definitely got stronger, tightened up, plus there was lightness in my lower back. I think the movement is perfect for women who exercise at home. I recommend!".

Oleg, 40 years old: “As I got older, all sorts of dangerous warning signs began to arise - sometimes I’ll have a shooting in my lower back, sometimes I often run to the toilet at night, sometimes there are problems in the “personal sphere”... The doctor I turned to recommended this exercise and several others in as an adjunct to treatment. So far I’ve only been doing it for 3 weeks, I feel more energetic, and I’m expecting serious results.”

Tanya, 37 years old: “At first, walking on my buttocks like this seemed funny and stupid to me. But my coach convinced me to start doing it. After all, it’s good for the butt and for the female organs! I’ve been doing it at home, every day, for over six months now. My butt has really pumped up and my hips have become slimmer. Everything is fine as a woman, pah-pah-pah.”

Sasha, 56 years old: “I have been suffering for a long time due to weak intestines. As a result, hemorrhoids appeared. Not long ago, a doctor recommended this fun exercise to me to combat my problems. I do it, and already now (after a month of classes), I feel the effect - my back has stopped hurting, there are fewer problems with the intestines. I continue!”

Benefits, harms and contraindications

In this section, we will study in detail what the exercise of walking on the buttocks does for women and men, whether it can harm the body and whether it has contraindications.

Benefits for women

Eliminates cellulite;
Increases the elasticity of the butt;
Helps to lose weight in this area of the body;
Has a positive effect on reproductive function, eliminates congestion in the pelvic organs, and has a beneficial effect on the reproductive system;
Such physical activity is considered light; it improves blood flow to the pelvic organs and helps keep them in good shape. All this helps to reduce menstrual pain on menstrual days;
Strengthens the spine;
Helps remove waste and toxins, has a beneficial effect on metabolic processes;
Prevention of constipation;
Treats hemorrhoids.

If you carefully study the reviews about the exercise walking on your butt, and the results before and after, it becomes obvious that most people are positive. It is important to understand that walking on the fifth point alone is not enough to achieve any of the above goals. It is necessary to monitor your health, nutrition, and skin condition. This exercise will be a strong addition to any set of measures that you plan to achieve your goal (for example, running is effective for losing weight).

Benefits for men

In addition to all the health benefits listed above, here are the benefits of walking on your buttocks specifically for men:

Prevention of genitourinary diseases;
Increased potency by improving blood circulation in the pelvic area;
Prevention and treatment of prostatitis;
Treatment of hemorrhoids.

Contraindications

The exercise also has contraindications, which, if ignored, can cause serious harm to health:

I trimester of pregnancy;
Active phase of menstruation;
Exacerbation of hemorrhoids;
Pain in the abdominal region, in the back.

Harm

Please note that if you move on the fifth point incorrectly, you can cause additional stress on the joints and spine, which can lead to pain and injury. We recommend learning how to correctly do the exercise walking on your buttocks by watching a video - open any video hosting site, enter a query and delve into the details.
Also, if you exercise too intensely, you can rub your skin. People who are too sensitive may experience rashes and redness;
It is important to exercise on a special mat so as not to chill the organs of the reproductive system. This is especially true in the cold season, if you have a draft at home or in a fitness room.

By the way, on our website you will find a description of another “exotic practice” - Taoist walking on your knees. We recommend that you familiarize yourself with it: it is simple to implement, but can be very useful on the path to a healthy and beautiful body!