Can dumbbell squats help you lift your butt? How can dumbbells lift your butt?

Nowadays, many female friends like to connect the buttocks, so that they will look better when wearing clothes. Connecting the buttocks can also increase the strength of the thighs. So can dumbbell squats help to train the buttocks? How can dumbbells lift the buttocks?

Squatting is a very good exercise for the buttocks muscles. It is the best way to slim the buttocks and lift the buttocks. Many people's first reaction is squatting. In fact, it is not just talk. Squatting can lift the buttocks. Squatting can effectively stimulate the gluteus maximus and stimulate the skeletal muscles at the same time. Squatting seems to be an exercise for the lower body, but it can effectively exercise the strength of the whole body. Many foreign fitness experts have sexy buttocks, which are all squatted.

Lie on your back on a mat, place your arms on both sides of your body, bend your knees at right angles, and place your feet on a fitness ball; inhale, press your hands on the ground, lift your hips upward, tighten your thigh and hip muscles, and try to control the ball with your legs; exhale and slowly lower your hips. Tips: Hold for 3-5 breaths after each movement, perform 10-20 times in a set, and 2-3 sets a day. The angle of the body, arms, and legs or limbs should generally be controlled between 30-45 degrees.

1. Horse stance jump with dumbbells

Hold a dumbbell in each hand, hanging on both sides of the body, with the palms facing each other. Step forward with the left foot, lower the body and squat into a horse stance. Jump up, quickly switch the two legs, so that the right foot is in front and the left foot is behind, and land on the ground in a horse stance. Repeat 10 times with both feet, and do 3 sets.

2. Walk on tiptoe while carrying your weight

Hold a heavy dumbbell (such as 4 kg) in each hand, hang them on both sides of the body, then walk forward on your heels (if there is not enough space, you can walk in circles) for one minute.

3. Leg stretch with up and down drop

Stand on a 15 cm high box, holding a light dumbbell (1 to 2 kg) in each hand and hanging it on both sides of the body. Step back with your right leg to form a horse stance, with your knee as close to the ground as possible, while your hips drive your body forward. Put your right foot back on the box, and do the same action with your left foot, 10 times for each leg, and repeat 3 sets.

4. Bend your knees and swing the kettlebell

Grab a kettlebell with one hand (or both), bend your knees and press your hips, making a 45-degree angle with the floor, and swing the kettlebell back from between your legs while squatting. Keep your arms straight, stand up, and use the upward force of your hips and thighs to swing the kettlebell toward your chest, then squat again and swing the kettlebell back from between your legs.

Do you need to reduce body fat percentage to train your buttocks?

The buttocks is a part where fat easily accumulates. Therefore, when the body fat percentage is high, the fat on the buttocks will definitely not be less, and the buttocks will be very plump, but this is not what we want, because the plumpness of the buttocks at this time is based on the premise that the whole body is fat, so it will make us look bloated and shapeless. Therefore, the first step to train a plump buttocks is to reduce fat throughout the body. As the body fat percentage decreases, the fat on the buttocks will also decrease, and some defects in the buttocks will also be revealed. At this time, targeted buttocks training will make us more targeted.