How To Get Strong And Defined Glutes With Onnafit Electrostimulation

May 13, 2024

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What is the glutes and how is it made up?

Glutes are a large muscle group found in the gluteal region, at the back of the pelvis and hip. It is mainly composed of three main muscles:

Glutes maximus: This is the largest muscle in the gluteus and forms the majority of the muscle mass in this area. It originates in the posterior part of the pelvis (at the iliac crest and sacrum) and inserts into the femur (at the greater trochanter). It is responsible for thigh extension, external rotation, and hip abduction.

Glutes medius: It is located below the glutes maximus and is a smaller muscle. It originates from the external part of the iliac crest and inserts into the greater trochanter of the femur. It is responsible for hip abduction and stabilization of the pelvis during walking and other activities.

Glutes minimus: It is the smallest of the three muscles and is located below the gluteus medius. It also originates from the iliac crest and inserts into the greater trochanter of the femur. It mainly contributes to internal rotation of the hip.

These three muscles work together to perform a variety of hip movements, including extension, abduction, external and internal rotation, as well as stabilization of the pelvis during physical activity. In addition to these major muscles, the gluteus also includes other smaller muscles and connective tissue that help maintain the integrity and function of the gluteal region.

What is electrostimulation for the glutes?

Electrostimulation for the glutes is a technique that uses controlled electrical impulses to activate and define the gluteal muscles. This technique is based on the principle of electrical stimulation of motor nerves, which causes involuntary, powerful and controlled muscle contractions.

The glutes are one of the largest and most powerful muscle groups in the human body, playing a crucial role in stability, balance, and lower body function. However, due to sedentary lifestyle and lack of exercise, the gluteal muscles can become weak and flabby over time.

Electrostimulation offers an effective solution to strengthen and define the glutes quickly and visibly. By applying electrical impulses directly to the gluteal muscles, the muscle fibers are activated simultaneously and in a controlled manner, which promotes an increase in strength and muscle tone.

This aesthetic treatment can be beneficial for people who have difficulties performing certain exercises due to injuries or physical limitations, as it allows muscles to be worked selectively and without the need to carry additional weight.

In summary, electrostimulation for the glutes is a versatile and effective tool to strengthen, tone and define the glutes, providing a convenient and accessible alternative to improve the health and physical appearance of the lower body.

Benefits of electrostimulation for the glutes

Electrostimulation for the glutes offers a series of benefits that make it an attractive option for those looking to tone and strengthen the glutes. Below we explain some of the benefits of electrostimulation:

Reduction of cellulite and flaccidity: Electrostimulation can help improve the appearance of the skin on the glutes by stimulating blood circulation and promoting the elimination of toxins and accumulated fluids. This can help reduce cellulite and flaccidity, providing a firmer and toned appearance.

Precise muscle toning: Electrostimulation allows electrical impulses to be directed specifically to the gluteal muscles, which facilitates precise and controlled muscle contraction. This helps to develop muscles in a balanced way and avoid decompensations.

Deep activation of muscle fibers: The electrical impulses from electrostimulation penetrate the deeper layers of the muscles, activating a greater number of muscle fibers compared to conventional exercise. This contributes to a more complete and effective development of the glutes.

Increased muscle strength and endurance: By intensively stimulating the gluteal muscles, electrostimulation promotes increased muscle strength and endurance. This is especially beneficial for improving performance in physical activities that involve the lower body, such as running, jumping or lifting weights.

Improved blood circulation and muscle oxygenation: Electrostimulation activates blood flow in the treated area, which favors the delivery of oxygen and nutrients to the muscles. This helps speed recovery after exercise or injury, and reduce the appearance of muscle fatigue.

Complement for rehabilitation and injury prevention: Electrostimulation can be useful in muscle rehabilitation processes, helping to recover muscle strength and functionality after an injury. Additionally, by strengthening your glutes, you can help prevent future injuries related to muscle weakness.

In summary, electrostimulation for the glutes offers a variety of benefits ranging from muscle toning to improving blood circulation and injury prevention. By properly incorporating this technique into your training routine, you will be able to maximize results and achieve your goals more efficiently.

Electrostimulation treatments for glutes

These Onnafit treatments are the most beneficial for toning and defining the glutes:

Power Sculpt, effortlessly slim silhouette

Uses aesthetic EMS technology Power Sculpt to tone and strengthen muscles, which can contribute to lifting and defining the glutes. Helps achieve a more defined and firm body contour in a short time.

Power Strong, intense toning in a unique experience

Powered by electrostimulation technology, Power Strong activates every muscle fiber, including the glutes, providing deep and long-lasting toning.

This treatment contributes to strengthening the gluteal muscles, which can help improve their appearance and firmness.

Power Muscle, sculpt your body to the next level

Power Muscle is designed to take strength, endurance and muscle definition to the next level. This treatment is effective in strengthening the gluteal muscles and achieving visible aesthetic results, such as a more defined and toned gluteal lift.

These treatments offer a combination of advanced technology and specific muscle toning that can be beneficial for those seeking to improve the appearance and firmness of their glutes; However, it is important to remember that results may vary depending on each individual and that these treatments should be complemented with a healthy lifestyle and regular exercise to obtain the best long-term results.

Fight cellulite in the glutes with electrostimulation

The treatment Onnafit’s Cellu Revitalize uses a combination of electrostimulation techniques for the glutes designed to improve blood circulation, stimulate metabolism and lymphatic drainage. These actions have several positive effects on the body, including:

Improved blood circulation: By increasing blood flow, Cellu Revitalize ensures better delivery of oxygen and nutrients to skin cells, promoting their health and vitality.

Metabolism stimulation: A more active metabolism can help fat oxidation more efficiently, contributing to the reduction of fat accumulated under the skin, especially in areas prone to cellulite such as the glutes.

Lymphatic drainage: By stimulating the lymphatic system, Cellu Revitalize promotes the elimination of toxins and the fluid retention, which can help reduce swelling and improve the appearance of the skin.

Improved skin texture: By eliminating toxins, fat oxidation and improving blood circulation, Cellu Revitalize helps reduce the appearance of cellulite and improve skin texture, achieving a smoother and firmer appearance.

Muscle Toning: In addition to addressing cellulite, this treatment also focuses on toning muscles, including the glutes. Deep muscle stimulation helps strengthen and lift the gluteal muscles, improving their shape and firmness.

Comprehensive Revitalization: Cellu Revitalize is not limited to just treating cellulite and toning muscles; It also revitalizes the skin, improving its texture, firmness and elasticity, resulting in a more youthful and healthy overall appearance.

Long-lasting results: By combining multiple approaches to address cellulite and improve the appearance of the glutes, along with a healthy lifestyle, Cellu Revitalize delivers visible, long-lasting results.

With Cellu Revitalize, you can experience a complete transformation in your body, from reducing cellulite to lifting, toning and defining your glutes. This comprehensive treatment helps you achieve a smoother, firmer and more rejuvenated appearance, allowing you to look your best version with confidence.

Other treatments to get defined glutes

There are several non-invasive aesthetic treatments that can help define the glutes. Here are some:

Endermology: This treatment uses a device that applies suction and rolling massage to improve blood and lymph circulation, which can help reduce cellulite and improve the appearance of the skin on the glutes.

Radiofrequency: Radiofrequency heats the deep layers of the skin, which stimulates the production of collagen and elastin. This can help tighten and tone the skin on your glutes, improving its appearance.

High-intensity focused ultrasound (HIFU): This treatment uses ultrasound to stimulate collagen production in the deep layers of the skin. It can help tighten and lift the glutes without surgery.

Cryolipolysis: This treatment uses cold temperatures to selectively eliminate fat cells in specific areas of the body, including the glutes. It can help reduce the volume and improve the shape of the glutes.

Maderoterapia: This is a non-invasive aesthetic treatment that uses different types of wooden instruments to massage and shape the body, including the glutes. The goal is to improve blood and lymph circulation, reduce fluid retention, eliminate toxins and improve the appearance of the skin.

In summary, muscle electrostimulation may be preferred for its ability to tone and strengthen the gluteal muscles effectively, comfortably, and with less risk of injury compared to some other aesthetic treatments. However, it is important to consult a professional to determine if this method is right for you and to get guidance on how to do it safely and effectively.

Conclusion about defined glutes

In conclusion, strengthening and toning the glutes not only contributes to a more aesthetic physical appearance but is also essential for stability, balance and performance in daily physical activities and sports.

Additionally, proper glute care, including treating cellulite and improving skin texture, can be achieved through techniques such as electrostimulation for the glutes and with specific treatments such as Cellu Revitalize. Did you like this blog? Don’t forget to subscribe!

Frequently asked questions about defined glutes

What are the best exercises for defining the glutes?

Some of the most effective exercises for defining the glutes include:

Squats: Engages the entire gluteal muscle group.
Lunges: Targets the glutes, hamstrings, and quadriceps.
Hip thrusts: Focuses specifically on glute activation.
Deadlifts: Strengthens the glutes, hamstrings, and lower back.
Step-ups: Works the glutes while improving balance and stability.

How often should I train my glutes to see results?

For optimal results, it’s recommended to train the glutes 2-3 times per week. This allows for enough stimulation while providing the necessary recovery time for muscle growth. Each workout should include a variety of compound and isolation exercises to target the gluteal muscles from different angles.

Do I need weights to build defined glutes?

While bodyweight exercises provide a solid foundation for glute activation and toning, incorporating weights or resistance bands takes your training to the next level. Adding external resistance challenges the muscles beyond their usual capacity, creating the stimulus needed for hypertrophy—that is, muscle growth. This not only leads to greater strength but also to more visible definition over time.

By using dumbbells, barbells, kettlebells, or resistance bands, you can progressively overload the glute muscles, ensuring continuous improvement. For example, a simple bodyweight squat becomes much more effective when performed with a barbell or resistance band, as the added tension pushes the muscles to adapt and grow. Strength training with resistance doesn’t just shape the glutes; it also improves posture, enhances stability, and boosts overall athletic performance. The result is faster, more noticeable progress and a stronger, more sculpted lower body

How important is cardio for defining the glutes?

Cardio helps with overall fat loss, which can make your glutes appear more defined by reducing excess body fat. However, it’s essential to combine cardio with strength training to build and tone the muscles in your glutes.

How important is stretching and mobility for glutes?

Stretching and mobility exercises (e.g., pigeon pose, hip flexor stretches) help improve flexibility, prevent injuries, and support better performance in glute-focused workouts.

Can I target different parts of the glutes?

Yes, the glutes consist of three muscles:

Gluteus Maximus: Targeted by hip thrusts, squats, and deadlifts.
Gluteus Medius: Targeted by lateral band walks and clamshells.
Gluteus Minimus: Targeted by similar exercises as the medius.

A variety of exercises will work all parts of the glutes.

Can I Get Defined Glutes Without Weights?

Yes, but results will be slower. Bodyweight exercises like glute bridges, donkey kicks, and fire hydrants help, but adding resistance (weights or bands) accelerates growth and definition.

Can I Train Glutes Every Day?

It’s not recommended. Like any muscle group, the glutes require at least 48 hours of rest after an intense training session to allow proper recovery and adaptation. When you train, muscle fibers undergo small microtears, and it’s during the recovery period that the body repairs these fibers, making them stronger and more defined.

Overtraining the glutes without enough recovery can lead to fatigue, decreased performance, and even a higher risk of injury. It may also slow down muscle growth, since the muscles don’t have the time they need to rebuild. To maximize results, it’s better to alternate glute-focused workouts with other lower- or upper-body exercises, ensuring balance and giving your body the necessary time to recover effectively.

How to get wider hips?

While the gluteus maximus is key for a round and defined butt, achieving a wider, more hourglass-like silhouette requires focusing on the muscles on the side of your hips: the gluteus medius and gluteus minimus. These muscles play a crucial role in giving your hips a fuller, more rounded shape.

Targeted Exercises

To activate these specific muscles, incorporate exercises that involve lateral movements. Combining these with the electrostimulation treatments can significantly boost your results. Key exercises include:

Clamshells: Lie on your side with your knees bent at a 45-degree angle. Keep your feet together and raise your top knee, opening your legs like a clamshell. This isolates the gluteus medius.
Side-Lying Leg Raises: Lying on your side with legs extended, slowly raise your top leg towards the ceiling and lower it back down. This is an excellent exercise for the entire side glute area.
Band Abductions: Standing with a resistance band around your ankles, move one leg out to the side against the band’s resistance. This targets the abductor muscles and the gluteus medius.

The Role of Electrostimulation

Onnafit’s electrostimulation treatments, like Power Strong or Power Sculpt, can be applied specifically to the gluteus medius and minimus. This provides a deeper, more targeted muscle contraction than traditional exercises alone. By stimulating these muscles more intensely, you can accelerate their growth and achieve a wider hip appearance more effectively.

Nutrition and Consistency

Remember, no matter the exercise or treatment, consistency is key. Ensure your diet is rich in lean protein to support muscle repair and growth, and maintain a calorie surplus if your goal is to build muscle mass. Combine these strategies with regular training, and you will be well on your way to achieving a more balanced and defined figure.

Exercises for hips and buttocks

While our electrostimulation treatments provide a powerful, targeted way to define your glutes, combining them with specific, consistent exercises is the key to achieving your desired results faster. A well-rounded workout routine helps to build muscle, improve blood flow, and shape your entire lower body.

Here are some of the most effective exercises for your hips and buttocks:

For Overall Glute Definition (Gluteus Maximus)

These exercises are perfect for building the core muscle mass of your buttocks, giving them a rounder, fuller appearance.

Squats: The foundation of any lower-body workout. Squats work your entire glute complex, along with your hamstrings and quads. For best results, focus on a deep range of motion and controlled movements.
Lunges: Great for unilateral strength and balance. Lunges target each leg and glute independently, which helps correct muscle imbalances while building definition.
Glute Bridges: An excellent exercise to isolate and activate your glutes without putting stress on your back. Lie on your back with knees bent and feet flat on the floor, then push through your heels to lift your hips.

For Wider Hips and a Defined Side Shape (Gluteus Medius and Minimus)

These exercises are crucial for developing the muscles on the side of your hips, contributing to a more hourglass-like figure.

Side-Lying Leg Raises: Lying on your side, slowly lift your top leg towards the ceiling, then lower it with control. This is one of the most effective ways to target the gluteus medius.
Clamshells: Lie on your side with your knees bent and stacked. Keeping your feet together, open your knees like a clamshell. This movement isolates the smaller muscles on the side of your hips.

By incorporating these exercises into your fitness routine alongside your Onnafit electrostimulation sessions, you will see a remarkable improvement in the shape, strength, and definition of your hips and glutes.

Does running firm your bum

Running can certainly play a role in firming your glutes, but the results depend largely on the type of running you practice and how it fits into your overall workout plan. Sprinting or hill runs, for example, activate the glute muscles more intensely than steady-state jogging. These variations demand explosive power, forcing your glutes to engage more deeply to propel the body forward.

Beyond toning, running is also an excellent cardiovascular activity. It not only strengthens the heart and lungs but also helps burn calories and reduce excess body fat that may cover the muscles underneath. When combined with consistent training and proper recovery, this balance of muscle activation and fat reduction can give your glutes a firmer, more lifted, and more defined look. For best results, pairing running with targeted strength exercises ensures a well-rounded approach to glute development.

Does EMS work on glutes?

Electrical Muscle Stimulation (EMS) has gained popularity as a tool for toning and strengthening the glutes. Scientific studies support that whole-body EMS (WB-EMS) can increase muscle mass and strength in multiple muscle groups, including the glutes, especially when combined with voluntary exercise. For glutes specifically, EMS helps activate muscle fibres — including deeper and harder-to-reach ones — that might not be fully engaged with traditional exercises alone.

However, EMS is not a magic solution: its effectiveness depends heavily on how and when you use it. Frequency, intensity, correct placement of the electrodes, and consistency are key. For example, using EMS 2-3 times a week over several weeks has shown visible improvements in tone and firming. Also, combining EMS with resistance training, good nutrition, and rest will maximise results.

Alicia

Onnafit Marketing Assistant - CRM Manager - Community Manager & Social Ads - SEO Specialist.

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