In our previous issue, we introduced the methods and benefits of including massage and stretches to your running menu in order to gain beautiful lean legs. And speaking of a beautiful body, nicely toned buttocks are another important element to create a healthy shape. This time, we again ask Maki Shirato and Senko Negishi of Shiseido Research Center and a supporting staff of Shiseido Running Club, Yoko Aizu how to massage and stretch your buttocks, and see Mami Mochinaga, athlete and model, give them a try!
Researcher, Shiseido Advanced Research Center. Certified as health science adviser by the Japanese Society of Physical Fitness and Sports Medicine. Engaged in developing beauty related software based on health science including sports, nutrition and relaxation, as well as researching the physical and mental effects of makeup.
Researcher, Shiseido Cosmetics Value Development Center. Works on developing beauty software and body care products, as well as massage theory. Certified beauty therapist of the Association of Japanese Estheticians and Beauty Therapists (AJESTHE).
Shiseido Running Club supporting staff. Started track and field at high school and participated in many competitions including Inter-High School Championships as a long-distance runner. Joined Shiseido Running Club in 2014. Now, she shares her experience to support various activities including running events.
Master the Right Standing Posture
Before you actually get down to tightening your buttocks, you must first master a good standing posture. As we previously introduced, a good standing posture is a crucial base for all activities to tone your body. So it is important to be conscious of the right posture while running, too.
Massage for Beautiful Buttocks
“As with legs, litheness is the result of good circulation, limber muscles and flexible body, and massage helps a lot to achieve these,” reminds Ms. Negishi. Here she explains how to massage buttocks.
【Use body lotion/cream, etc.】
Place your palms on the buttocks and sweep from the lower part up to the lower back with each hand.
I would recommend doing massage on a daily basis to get better results. It works best when your circulation is boosted, like after having a bath. It is also important to have an image of your beautiful toned buttocks while massaging!” advises Ms. Negishi.
Stretches for Beautiful Buttocks
Stretches help expand the range of joint motion and create a lithe body. (For details, see the previous issue, “Massage & Stretches for Beautiful Body: Legs”) And if you want to do it more effectively and efficiently, check the following tips from Ms. Shirato:
① Stretch slowly without counter-movement
② Stretch as far as you feel comfortable and without pain
③ Keep breathing deeply and slowly while stretching
④ Pay attention to the parts being stretched
⑤ Equally stretch both sides with a good balance
These five points are important to remember. Keep them in mind and try the following stretches to tighten your buttocks.
【Waist & Hip Stretches】
① Lie on your back and pull your left knee toward your chest with your both hands. Make sure that your back is straight on the floor and keep the other leg stretched on the floor and as flat as possible.
② Pull your left knee to the right with your right hand placing it on the outer side of the knee, allowing your leg to slowly fall to the other side. Keep both shoulders on the floor, if possible, and turn your face to the left and keep the left arm stretched straight on the floor.
Repeat ① and ② on each side.
“Aim at Even Better-Looking Buttocks!”Exercises to create beautiful buttocks and develop core strength
Here, we introduce the exercises that Shiseido Running Club members do as part of their regular training to make buttocks even better-looking, in addition to the massage and stretches. “These are simple and easy to do, yet highly effective. They help develop the lower body and core strength, help withstand fatigue, and also prevent injury,” says Ms. Aizu.
① Stand with your feet shoulder-width apart.
② Keep your back straight, push your buttocks back and bend your knees at a 90-degree angle.
Repeat ① and ②. Point your toes slightly outwards, as this helps you stabilize. Your knees shouldn’t extend beyond the tips of your toes, and the body weight should be on your heels rather than on your toes.
① Stand in a relaxed position and take a large step forward with your right foot and lower into a lunge. Your knees should be bent at 90 degrees. Keep your back straight. Your front knee should point straight forward, neither inwards nor outwards from your toes.
② Return to starting position.
Repeat ① and ② altering your legs.
What Does Ms. Mochinaga Have to Say?
Once again, Ms. Mochinaga tried these stretches and exercises. What are her impressions of them? “I regularly do squats and lunges even when I don’t set out for a workout, so I will continue doing them. Supine stretch is also one of my regular post-workout stretches, and it’s refreshing, isn’t it? I’ve never tried buttocks massage but from now on, I’d like to include it into my exercising routine so I can build taut buttocks.”
Let’s join her in running as well as massaging and stretching (+ exercising). Everyday efforts, even for a short time, make your buttocks beautiful and shapely!
Fashion model. Born in Saitama on September 12, 1988. Started working as a salon model at the age of 17 and fully engaged in modeling after winning the Grand Prix at ZOZOTOWN Model Audition. Besides modeling, actively practices various sports including full marathon, kickboxing, and triathlon.