In the February 2025 issue of Woman’s SHAPE (Vol. 29), Tomo Okabe shares her secret: “Use your head for effective butt training.”
- U-PROJECT
- Feb 26
- 2 min read
The buttocks training course supervised by Tomo Okabe was featured in the women's fitness and sports magazine "Woman's SHAPE vol.29". The magazine explains the importance of effective training methods and stretching under the theme of "developing your buttocks".
In this issue's special feature, we introduce Okabe Tomo's method of "brain-activating buttocks training." Rather than simply training, you can learn efficient methods for creating the ideal hip line by approaching the subject while understanding the structure of the skeleton and muscles. The content is packed with practical advice, especially for women who want to lift their hips.
▼ A little glimpse into the magazine
Training.1 Hip thrust
Target : Upper gluteus maximus
Number of repetitions/sets : 8-10 repetitions, 3-4 sets
point:
Hip thrusts are a classic exercise that is effective for lifting your hips and strengthening your gluteus maximus.
Place the barbell on your pelvis, fix your shoulder blades on the bench, and lift your hips as if you are pressing your heels into the floor.
Raise your knees until they form a 90-degree angle, then tighten your buttocks at the top position.
Examples of what not to do:
If the barbell does not fit your pelvis, you will easily lose balance during the movement.
Be careful not to use momentum or arch your back too much, as this can cause back pain.
Training.2 Bulgarian squat
Target : Lower gluteus maximus
Number of repetitions/sets : 8-10 repetitions, 2 sets for each leg
point:
Place one foot on a bench behind you and squat down with the other leg forward to primarily strengthen the lower gluteus maximus.
Keep your back straight and make sure your front knee does not go over your toes.
Be sure to keep your hips in mind and aim for stable movement.
Examples of what not to do:
If your knees are too inward or your front foot is too close together, the strain will be concentrated on your knees.
If you lean too far forward, it puts extra strain on your hips and knees, so be conscious of your posture.