What are the methods to lift the buttocks quickly?

Many women have large and loose buttocks due to long periods of sitting or standing at work. Let's follow the editor to practice a perky buttock. So what are the methods for practicing buttock lifting? Let's learn about it together.

1. Squat and lift the hips - keep your legs as wide as your shoulders, stretch your hands straight and parallel to the ground, and point your knees and toes outward. Then bend your knees and squat down, so that your thighs are parallel to the ground and form a 90-degree angle with your calves. Hold the position for 8 seconds and then return to the original position. Repeat this movement 20 times.

2. Bending exercise - This movement is relatively simple. Stand up straight, hold a moderately heavy dumbbell in each hand, put your arms on both sides of your body, bend your knees slightly, keep your arms straight, then bend forward, keep your back straight, and then slowly return to an upright position, keeping your hands vertically downward. Repeat the action 12 times as a set, and repeat 3 sets in total.

3. Walk with big strides while shaking your arms during your commute - Commuting is also a great opportunity to get in shape and lose weight. You have two commutes a day, and it would be a waste if you don't use it to get in shape. Don't worry about whether anyone sees you when "walking to get in shape". It doesn't matter. If you practice properly and walk beautifully, people will naturally stare at you. You see, there are many women walking with big strides at Tokyo Station, but few of them walk with spirit. This is a little tricky.

1. Do lunges with your hands free, place your hands on your waist, step one leg forward with your toes 1.5 times the width of your shoulders, and keep your body upright.

2. While inhaling, squat down until your knees lightly touch the ground, exhale and stand up, and repeat this movement, controlling the speed between 2 to 4 seconds.

3. For a single dumbbell deadlift, place your feet slightly wider than your shoulders. When you inhale, feel the control of your hips, move your hips back, and bend your knees to move downward.

4. Lean your body until your calves are perpendicular to the ground, feel the stretch in your hips, and as you exhale, push your hips upward, moving at a speed of 2 to 4 seconds.

5. Stand with your hips extended, hold onto a stable object, and stretch your legs backward at a 45-degree angle.

6. When exerting force upward, lightly touch the upper side of your buttocks with your hands and feel the contraction of the gluteus maximus.

1. Bow pose

No matter which muscle is too prominent or not trained at all, it will affect the beauty and look uncoordinated. This is especially true for the gluteus maximus, which is often overlooked. When doing the bow pose, we need to lie prone, palms up, feet together, then bend knees, and try to grab the ankles with hands. The correct way is to lift both hands and feet up after grabbing, and hold for a while.

2. Bicycle pose

Office workers sit for long periods of time every day, and their buttocks muscles are not exercised for a long time, which will inevitably make them flat. Doing the bicycle pose regularly can effectively exercise the buttocks muscles. First, we need to lie on our side, support the body with one arm, and note that both feet should be lifted off the ground. The correct way is to keep them parallel to the ground, with both legs suspended in the air, and then do the bicycle pose. After practicing on one side, switch to the other side and do the same exercise.

3. Bridge pose

If you are troubled by the problem of sagging buttocks, then doing the bridge pose is the best choice. It can effectively tighten the buttocks and make the buttocks fuller. When doing the bridge pose, you need to lie on your back with your feet naturally separated, as wide as your shoulders. Then bend your legs so that your hands can touch your heels or ankles. Then lift your buttocks upward with force and feel the muscles becoming more tense. When you reach the most tense point, don't put it down immediately. The correct way is to hold your waist with your hands, pause for a while, and then slowly put it down, and repeat it.

1. Lie down with your hands folded under your chin. Spread your legs waist-width apart and bend your knees at 90 degrees. Lift one leg up with it bent at 90 degrees, then switch to the other leg. Do this 30 times slowly, alternating between left and right. You must keep practicing. If you want a perfect, sexy butt, you must work harder.

2. Lie on your back with your legs as wide as your waist. Put your hands under your head, inhale, and exhale while pushing your hips to raise your waist as high as possible. At the same time, tuck your chin in. It is best to be able to see your abdomen. Do this slowly 30 times. Don't forget to tighten your chin. This action can help you get rid of the trouble of double chins and also has the effect of slimming your waist. Everyone should practice it well.

3. Kneel on one knee and stretch one leg. When your foot leaves the ground, use your hips as much as possible to make your leg parallel to the ground. Hold for 1 second. Do 20 times for each leg. You can put a yoga mat on the ground, which will make you more comfortable when practicing.