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The buttocks are made up of the group of three gluteal muscles – the maximus, the medius and the minimus.  They are also referred to as “the glutes”.
The gluteus maximus muscles are the biggest of this group of muscles and are responsible for giving your buttocks their shape. If they weaken through lack of exercise, they can sometimes appear flabby and flat.  So toning the glutes is important to keep a great shape and definition to your buttocks.
There are some really great exercises that you can do to increase the size of the gluteal muscles, and there is one particular exercise which I really rate and know it works from personal experience.
Start by standing up straight (weights in hands if you so wish) with a bench or ball just behind you. Lower yourself down into a squat position, ensuring that your knee remains level with your toes (ie not extending further forward than your toes). As you use the exercise ball, it will roll backwards slightly as your body lowers, but you should try to keep your balance. The following exercises for toning the glutes can be performed in the gym, but you will need to decide upon the weights yourself, according to your level of strength and experience. Increase the intensity, both repetition and weight, at least weekly, to prevent your muscle from quickly adapting to a particular weight. Position yourself on the leg press machine, placing your feet onto the footplate and hold the handgrips provided at the sides.
Whilst keeping your head and your back pressed into the backrest, lower the weight until your legs are bent at the knees into a 90 degree angle. Ensure your knees are kept loose and relaxed – never lock your knees straight out.  Make sure the movement is fluid all the time. Lower yourself into a squatting position, making sure that your thighs are horizontal with the floor. Ensuring the correct form or technique for these exercises is important when toning the glutes.
Try to consume a healthy and balanced, fairly high protein diet in order for the glutes to grow and you will get the results you are after, from toning the glutes. January 20, 2015 By Allison Kaplan Leave a Comment Butt lifts and butt implants are on the rise.
And to complicate matters we expect our derrieres to fit neat and sweet into skinny jeans, tight skirts, yoga pants and spandex galore. Just a little more love in all the right places in just the right way will give you that lift you’re looking for. 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.
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 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. 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). They may have tried every exercise and workout in the gym but didn’t see the results they expected. 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. Enter your email address to subscribe to this blog and receive notifications of new posts by email. How to Gain Muscles in Your Butt by Melissa McNamara, studioD Related Articles The Best Way for Men to Tone Up Their Butt How to Get in Shape for Soccer When You're Over 40 Exercises That Will Give You a Bigger Butt & Thighs Can Exercise Really Tighten Your Butt? A saggy butt most commonly results from two factors: buttock (gluteal) muscle atrophy and excess body fat. Poor nutrition and a lack of exercise are also related to excess body fat, the second contributor. Given these facts, the ultimate cure for saggy butt should be clear - Exercise the gluteal muscles and lose the fat tissue. This requires performing weight training exercises that specifically target your saggy butt from top to bottom with the goal of enhancing the strength and tone of the gluteal muscles and lower-body region. Begin with weights that fatigue your muscles between 8 and 12 repetitions (translation: 8 should feel like you are not going to make it to 12 but light enough for you to get there). Perform one or more of these exercises daily for at least 30 minutes, ideally at a high- or moderately high-intensity. During exercise protein synthesis in skeletal muscle is suppressed and protein breakdown takes place proportional to the level of exertion. Recovery of protein synthesis occurs during the following 4 to 8 hours, and up to 48 hours after exercise and therefore post-exercise intake of carbohydrates and protein is important to maximize protein synthesis and muscle recovery. Whey protein is an excellent source of all the essential amino acids and the richest source of branched chain amino acids which are particularly important for muscle protein synthesis.
In addition whey protein is rapidly digested and absorbed by the body making it the ideal protein supplement post exercise. January 1, 2010This article is based on a presentation given by Mini Pathria and was adapted for the Radiology Assistant by Jennifer Bradshaw. Some of these conditions, such as polymyositis, require biopsy for appropriate therapy to be initiated. In other conditions, such as myositis ossificans, biopsy should be avoided because it may lead to an incorrect diagnosis of a neoplasm and thus to inappropriate therapy.
Clues to the correct diagnosis and whether biopsy is necessary are often present on the MR images, especially when they are correlated with clinical features and the findings from other imaging modalities (1).
The patient on the left had slipped on the ice in the hospital parking lot and torn the hamstrings. The hamstring tear was associated with sciatic neuritis, when the sciatic nerve became irritated by the hematoma. The most common cause of muscle edema is trauma, which was discussed in Muscle MR imaging - Part I. Inflammatory myopathy is a term that defines a group of muscle diseases involving inflammation of skeletal muscle and often the adjacent fascia, with elevated CPK. When using the term inflammatory myopathy, one is actually considering three separate disease entities, namely dermatomyositis (DM), polymyositis (PM), and inclusion body myositis (IBM).
There are no fluid collections within the muscles, but notice the perifascial fluid collections. Again we see that multiple compartments are affected, there is a vast amount of edema, skin involvement and perifascial fluid. MR features of myositis include normal architecture on T1-weighted images, feathery edema with enhancement, skin reticulation and abnormalities NOT limited to specific compartmental or neural anatomy. Generally speaking, not all muscles are involved, so MR can help locate the best area for biopsy. Sometimes whole body MR is used for diagnosis and follow-up of polymyositis after steroid therapy has been initiated.
Induction body myositis, one of the inflammatory myopathies, is a more recently recognized form of myositis of unknown cause.
It is the most common acquired myopathy in patients > 50 years and makes up about a quarter (16-28%) of all inflammatory myopathies, although inflammation is not a prominent feature in this disease.

The muscles that tend to be involved are the deltoid, quadriceps (see next example), finger flexors and ankle dorsiflexors. Patients present with muscle weakness, the disease owes its name to the histological finding of vacuoles and filamentous inclusions.
Although the findings are non-specific, it is worth considering this diagnosis in a older patient with abnormalities of the above mentioned muscles. Notice the symmetrical involvement of the quadriceps and the lack of edema in the surrounding tissues. For example, as in this patient with SLE, it can be very focal (coronal image, right leg, adductor loge) or nodular. This can be seen in association not only with collagen vascular diseases but also lymphoma. The lesion caused by myositis is sometimes indistinguishable from lymphoma itself, and biopsy is necessary to make the diagnosis.
On the left another patient with focal nodular myositis which looks like any other mass on T1-weighted, T2-weighted, and post contrast.
With a history of lymphoma you could suggest focal nodular myositis, but there is nothing definitive about the images.
The relationship of myositis to underlying malignancy remains controversial, and the frequency of this association is not well established.
The history is usually the clue, but also you may see a band like appearance where the radiation changes in the muscles stop, corresponding with the radiation field. On the left a well-known example of inflammatory myopathy which has an endocrine etiology: Graves disease, otherwise known as thyroid eye disease. The inflammation of the eye muscles and orbital fat with subsequent volume increase leads to proptosis. Several drugs can induce myositis and in the author's practice the most frequent culprit seems to be a lipid-lowering statin. In a significant number of patients statins induce muscle pain and myositis, the dosage then needs to be decreased or the drug needs to be discontinued.
On the left an example, note the inflammatory changes in the large muscles around the buttocks. After discontinuation of the drug, the muscle pain will disappear in about 2 weeks, the MRI however will still show abnormalities until roughly a month later. The changes are rather subtle, we see perifascial fluid collections, around the edges of the muscle (the epimysium). Antiretroviral drugs (used in HIV positive patients) can also cause myositis because they interfere with the mitochondrial repair mechanism.
Again, the patients present with weakness and pain, the changes are centrally located in the larger muscles. Muscle infection or myositis without abscess or necrosis may produce edema as the sole abnormality on MR images. Bacterial myositis frequently progresses to abscess formation and thus often has a masslike appearance on MR images.
Important groups at risk for muscle infection are diabetics, immuno-compromised patients, patients with a penetrating wound (including ulcers that cause infection to spread deep or skin infections). On the T2-weighted image we see a posterior mass with inflammatory changes in the surrounding muscles.
The T2-weighted image with fatsat shows an ill-defined fluid collection and the inflammatory changes in the muscle are clearer.
Lack of central enhancement combined with surrounding inflammatory changes and a suggestive history will help to make the diagnosis of pyomyositis.
On the left another example of pyomyositis, much more extensive, in a patient with AIDS who had a loculated abscess. Generally speaking muscle infection is a clinical diagnosis, but MR can help determine the depth and extent of the disease. MR also is helpful to locate fluid collections or abscess formation, which can then be aspirated for culture.
On the left bilateral psoas abscesses as a complication of osteomyelitis of the spine in a patient with TB.
Necrotizing fasciitis is a rare infection of the deeper layers of skin and subcutaneous tissues, easily spreading across the fascial plane within the subcutaneous tissue. These bacteria are sometimes called 'flesh-eating bacteria', which is a misnomer as the bacteria do not actually eat the tissue. They cause the destruction of skin and muscle by releasing toxins, which include streptococcal pyogenic exotoxins. Sarcoid is confusing on MR, because you will see changes in the skin and a peculiar nodular enhancement pattern in the muscle. 1-2% of patients with active sarcoid will have muscle involvement and there are always skin changes on the overlying skin.
The enhancement pattern is also referred to as the 'Stars and Stripes' pattern, mostly because of the stripes on the long axis of the muscle. Scroll through the images and notice how strange these sarcoid lesions are orientated within the muscle. Notice the longitudinal orientation of the lesion along the muscle fibers on the longitudinal image. On these axial T2W-images with fatsat notice again the strange appearance of these lesions.
Next to it an example of most of us mortals, the so called couch potato, with much more intra- and inter-muscular fat. The image on the far left demonstrates fatty infiltration of muscle in Charcot-Marie-Tooth disease. Charcot-Marie-Tooth disease is also known as hereditary motor and sensory neuropathy or peroneal muscular atrophy. In the early subacute phase after one week, there will be uniform muscle edema and paradoxical hypertrophy (the muscle looks swollen).
On the left a patient with peroneal nerve entrapment by a ganglion, leading to atrophy of the peroneus longus, peroneus brevis and the anterior compartment. Note the increased signal intensity of the anterior muscles, due to edema, meaning early atrophy. On the left an example of atrophy in a patient with a resection arthroplasty of the right hip (Girdlestone procedure).
There is a decrease in size of the muscles and there is fatty replacement in a peritendinous pattern. There is a subtle increase in signal in the infraspinatus muscle (yellow arrow), due to edema. If the ganglion is aspirated or removed on time, the nerve function will be restored before the muscle becomes atrophic. If you were to have only the T2-weighted image with fat sat, you would miss the atrophy of the supraspinatus muscle, which has been entirely replaced by fat.
The deltoid muscle is innervated by the axillary nerve and supraspinatus muscle by the suprascapular nerve. This is an inflammatory disorder characterized by severe pain, followed by weakness due to denervation. It is diagnosed clinically usually in children, with patients experiencing symmetrical muscle weakness, pseudohypertrophy of the calves and difficulty in standing up.
There is subtle high signal intensity of the quadriceps muscle bilaterally due to edema, with a feathery appearance. This is an important finding to be able to differentiate from inflammatory myositis, in which the skin is also edematous.

Notice that there is an obvious difference between the signal intensities of the quadriceps muscle and the posterior muscles. On the T2-weighted image there is edema of the quadriceps, which is a sign of early muscular dystrophy.
Although the exact diagnosis cannot be made by MR, it can be helpful in suggesting a location for biopsy to determine the type of muscle degenerative disease. Dysfunction at any level of the motor unit can lead to denervation with muscle atrophy as a result. Accessory muscles may present as an asymptomatic painless mass or with symptoms of nerve entrapment or vascular entrapment. On the left an example of an accessory soleus, on the medial side of the ankle, which caused compression of the tibial nerve (i.e. In order to diagnose this entity, you must be really familiar with the anatomy of the area being studied. Patients with accessory muscles will usually present with a painless mass, which will be marked by the lab technician. On the left an example of an accessory muscle at the dorsum of the wrist (T1- and T2-weighted). Normally, at this level, there is no muscle on the extensor side of the wrist, just tendon. Lorraine Shea writes about yoga, fitness, nutrition, healing, philosophy, art, decorating and travel for magazines and websites including Fit Yoga, Pilates Style and Country Accents.
Yoga doesn't just balance your body and mind, it also stretches and strengthens your muscles. A variation on the well-known Downward-Facing Dog pose firms your butt and opens your hips for freer movement. Bridge pose strengthen your glutes and abdominals, and reverses the effects of sitting all day. Last year, a staggering 10,000 buttock augmentation procedures were performed in the United States, which is up 16 percent from 2012. Further torturing ourselves inside dressing rooms with cruel and obnoxious florescent lighting; hopeful and desperate to find our miracle bathing suit. 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. Exercises to Increase Gluteals Butt Shaping Exercises & Stretches Share on Facebook Strength training the gluteal muscles is a sure way to increase your butt size. Do you have a mild to severe deflation in this area with surrounding skin that appears loose and lax otherwise known as a "saggy butt".
Atrophy of the gluteal muscles (maximus and medius) basically means that they have lost their strength and tone.
Depending on your fitness level, you may have to start with your own body weight for some of the exercises.
While low- to moderate-intensity exercise has many health benefits, I must tell you that the butt loves higher intensities of exercise (click here to learn how to perform cardiovascular exercise the right way).
Following exercise the response of the skeletal muscle is increase of contractile protein content which in turn increases muscle size. She teaches Anusara-style yoga and specializes in breath technique, active relaxation and therapeutics. For a firmer butt, focus on these five asanas, or yoga postures, to help tone your gluteal muscles -- gluteus maximus, gluteus medius and gluteus minimus -- as well as your abdominal, back and leg muscles.
Starting on your hands and knees, lift your right arm straight out in front of you and your left leg straight behind you. From your hands and knees, exhale, straighten your knees and lift your seat upward for Downward-Facing Dog; hold for a few breaths. From Downward-Facing Dog, step your right foot between your hands and rise into a lunge, with your back leg straight and your front knee bent, with your shin perpendicular to the floor. Lie on your back, bend your knees and place your feet flat on the ground, hip-width apart; your arms are at your sides, palms down. And there is also the gluteal tuberosity between the vastus lateralis (a quadriceps muscle) and adductor magnus.
It inserts on the deep surface of a radiated aponeurosis via a tendon that attaches to the anterior border of the greater trochanter. There are several exercise that increase muscle mass in your buttocks while also reducing your overall body fat. These days, more and more women are opting for expensive, invasive cosmetic butt enhancements to correct this situation as opposed to putting in a little hard work and dedication. Causes of gluteal muscle atrophy include poor nutrition and a lack of exercise (weight training). Excess fat tissue accumulation in the rear end promotes a saggy butt because this type of tissue is not very dense.
Press your hands and left foot firmly into the floor, and lift your right leg up to the ceiling.
Inhale, and lift your pelvis off the floor, simultaneously pressing your heels and palms into the floor. Your hip width is dependent on the width of your ilium, the largest and uppermost bone of your pelvis. By following these steps, you'll notice some extra junk in your trunk in a matter of weeks. Return your hands to the floor, then switch legs and repeat with your left leg forward and right leg back. Keep your pelvis grounded and, from your belly, lengthen your spine forward and your legs back. Take a few breaths in this position, then exhale as you release the stretch and lower back onto your mat. Tighten your abdominal muscles and lower your hips in a back and down motion as if you're trying to sit on an invisible chair.
Once your thighs are parallel to the floor, hold the position for two to three seconds and then exhale as you return to the standing position by pushing your heels into the floor.
Lift your right foot off the floor and step forward so your right foot lands approximately two feet in front of you. Bend your knees as you lower your hips toward the floor so your left heel raises off the ground as your left shin moves parallel to the floor. Exhale and push off the floor with your right leg using your gluteal muscles to push you to a standing position. Stand with your feet together and face an elevated platform, such as a weight bench or sturdy chair.
Using your hips and gluteal muscles, lift your body until you're standing on the platform with both feet. Once you're stronger and comfortable performing squats, lunges and step-ups with your own body weight—add weight using dumbbells or a barbell. A 10 week study conducted by the Department of Health and Exercise Science found no body mass changes by consuming protein before or after a strength-training workout.
Have a certified personal trainer monitor your body's form during exercises to ensure they're performed correctly before exercising solo.
She writes for various health and fitness publications while working toward a Bachelor of Science in nursing.

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