How to lift the buttocks with a fitness ball What are the tips for lifting the buttocks

If you have a nice buttocks, your clothes will look good in summer and spring. Girls will envy you for having a nice buttocks. So how do you use a fitness ball to lift your buttocks? What are the tips for lifting your buttocks? If you want to know how to lift your buttocks, come and have a look.

Kneel on the mat with your knees as wide as your hips, and hug the fitness ball from the back of your body with your arms, thin your hips and abdomen, and look straight ahead; exhale, bend backward, stretch your chest and pull your chest up, and then stick it to the fitness ball; inhale, stretch your arms far away, relax your abdomen, release your strength on the fitness ball, and breathe evenly; when you inhale again, hug the fitness ball with both hands again, exhale slowly, lift your body with the strength of your abdomen, and return to the starting position. Warm reminder: After each movement, hold for 3-5 breaths, perform a set of movements 10-20 times, and 2-3 sets a day. The angle of the body, arms, and legs or limbs raised or raised can generally be controlled between 30-45 degrees.

1. Side-lying leg lift

This exercise can be practiced in bed before going to bed. Do some side-lying leg-lifting exercises every day before going to bed. Lie on your side in bed, bend the lower leg backward to 90 degrees, and lift the upper leg as high as possible. When it reaches a level that you can't bear, hold it for 3-5 seconds, and then slowly put it down. Switch to the other leg. Lift each leg like this 10 times, not too fast or too slow, just moderate.

2. Climb stairs more often

It is said that the reason why people are fat is not only because of genetics and eating too much, but also because of lack of exercise, so fat accumulates and leads to obesity. Climbing stairs is one of the effective ways to lose weight and it is also a good way to lift your buttocks. When you climb the stairs, your thighs and buttocks will get a good exercise, so girls, don't be lazy and just take the elevator, climb the stairs more when you have time.

3. Use your hips instead of your feet to walk

I think this exercise is quite difficult. Sit on the carpet, straighten your knees, stretch your hands forward, raise your head, then stretch your right hand, use your hips to move your right leg forward. Do the same with your left hand and left leg, and gradually increase the distance after moving forward two or three times. Although this method is a bit difficult, it can reduce the size of the buttocks and abdomen.

4. Kneeling Leg Raise

This movement requires the use of all four limbs. Support yourself with your elbows, straighten your spine, stretch your abdomen, kneel on your knees, put your legs together, lift your left leg, stretch it parallel to the ground, tighten your toes, let your heels point upwards, and repeat 15-20 times with each leg alternating.

If you want to train your buttocks in the gym, you need to use equipment such as pullers, barbells, pull-up assistors, fixed equipment, etc. Choose compound hip extension movements to roughly train the entire buttocks, such as multi-joint compound movements such as squats, deadlifts, and hip bridges. The training value of compound movements such as squats and deadlifts is very high.

If it is a multi-joint exercise, such as squats (knee joints, hip joints, pelvis), if you cannot find the obvious force of the buttocks, or the thigh force feels stronger than the buttocks, it is not recommended to use heavy weights for training. If you feel that you can find it better, you can increase the weight appropriately. As for the training frequency, if the target muscle training intensity is high, you can rest for 72 hours. If the intensity is low, you can train every other day.