What are the methods for training beautiful buttocks?

It is a good idea to exercise in order to have a good figure. Currently, many women want to have beautiful buttocks. If you want to have beautiful buttocks, you should insist on exercising. Here are some exercise methods for beautiful buttocks.

1. Lie on your back and lift your hips: Lie flat on your back with your feet and shoulders on the ground. Lift your hips and bend your knees so that your calves are straight on the ground. Stretch your hips out on both sides. Tuck your hips in and lift your hips up so that your knees and shoulders form an oblique plane.

2. Leg swing: It can help you lose weight on your buttocks. Stand on your left side close to the back of a chair and hold the back of the chair with your left hand. This will make the exercise easier. Then swing your right leg forward, upward, and to the right. Do this 10 times. Then move the chair and swing your left leg. Breathe evenly and move as much as possible so that the arm muscles can bear enough load and the leg swing range can be as wide as possible.

3. Squat: Spread your legs shoulder-width apart, place the barbell behind your neck (choose a barbell that is comfortable to lift and can be repeated 6 to 8 times), straighten your chest and back, bend your knees and squat until your thighs are parallel to the ground.

4. Leg rotation: To reduce the size of the buttocks, sit on the ground, bend your knees, tighten your feet, and keep your feet as close to your thighs as possible. Support the ground with your palms from behind, and in this position, slowly turn your knees to the left and right, and try to touch the ground. Repeat 10-20 times

5. Single-leg squat: Stand with your left leg straight and your right leg straight: raise your arms horizontally, bend your left leg and squat as low as possible, then stand up straight. Complete at least two sets of this action, 8 times each (complete two sets for each of the following actions).

Forward Step: Step forward with one leg. Bend both knees, with the front thigh parallel to the ground and the calf straight to the ground. Bend the back leg at an angle greater than 90 degrees. Pull the front leg back and try to tuck the hips in as you stand together. Switch legs.

6. Kneel on both knees: Support your forearms on the ground and cross them. Place your forehead flat on your hands and keep your back parallel to the ground. Lift one leg up with force until your knee and hips are in a straight line and your thigh is parallel to the ground; then switch legs. Switch legs and do it again.

7. Squat: Stand with your legs slightly wider than your shoulders. Extend your feet and cross your arms and squat until your thighs are parallel to the ground. Keep your buttocks as close as possible when standing and squatting.

1. Squat

We often see many men doing weighted squats in the gym. In fact, weighted squats can not only exercise leg muscles, but also hip muscles. Since women are relatively weak, we can replace the barbell with dumbbells. We can grab a dumbbell in each hand, and then half squat, with the thigh and calf almost at 90 degrees, and our feet touching the ground, not just the toes. And our knees cannot exceed the soles of the feet, and keep even breathing, so that we can also exercise the hip muscles.

2. Lunge Cross Twist

Open your feet about a fist apart, stand upright, bend your elbows and place your palms on both sides of your head. Exercise process: After tightening your core, exhale and take a big step forward with your right foot to form a forward lunge, so that your thigh is parallel to the ground and your calf is perpendicular to the ground, but you still need to keep your upper body straight and perpendicular to the ground, then use both hands to assist your head to the right side, then stand up and return to the starting position after tightening your core, and then change to the other side - repeat the same exercise on the left side. Pay attention to tightening your core and adjusting your breathing.

3. Single-leg support lean-over training

After the body is upright, first support the ground with the left foot, bend the right foot slightly and lift it off the ground, place both hands naturally on the sides of the body, raise the head, straighten the chest and tighten the abdomen, and look straight ahead. Exercise process: After the core is tightened, straighten the upper body and bend over while touching the ground with both hands. The right foot lifted off the ground is naturally lifted up to the back and upper part of the body. At the same time, bend the right leg of the supporting leg slightly, and you can feel the squeezing of the right gluteus maximus. Then return to the starting position. After 20 times on one side, switch to the other side for 20 times as a set.

4. High Leg Raise

Raising your legs high can exercise your buttocks, fully stimulate your buttocks muscles, and make them grow fully. We can lie flat on the board, keep our abdomen close to the plane, stretch our hands forward, and then lift one of our thighs up as hard as we can. Do this until we can't continue, and then switch to the other leg. This way, we can exercise our buttocks well and make our buttocks more upturned.

5. Hanging squat

The squat is a staple for hip exercises. Squats directly engage the hip muscles, and if you hold a weight, you build stronger muscle tissue. The key to completing the exercise is to maintain your center of gravity. How to do it: Stand with your feet shoulder-width apart. Slowly lower your hips, imagining you are sitting on an invisible chair, then return to a standing position. Make sure your knees do not extend beyond your toes. Keep your torso tight and your back straight.

1. If it is a multi-joint exercise, such as squats (knee joints, hip joints, pelvis), if you cannot find a clear sense of force in the buttocks, or if the thigh force feels stronger than the buttocks, it is not recommended to use heavy weights for training.

2. If you feel that you have found a better fit, 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 once every other day.

1. What kind of sitting posture can reduce the risk of buttocks sagging?

The requirement for sitting posture, in more professional terms, is to keep the pelvis in a neutral position. In layman's terms, it means not to have the habit of leaning forward or backward. Actions like lying on the table are not allowed.

If there is a backrest seat (the harder kind), make your waist, back and shoulders close to our seat, and when viewed from the side, your ears, shoulders and hips should be in a straight line, your thighs and upper limbs should be at a 90-degree angle, and your abdomen and buttocks should be slightly tightened. It takes a lot of energy to maintain this posture, and it will be tiring. We can do this sitting posture when we have spare energy, and maintain it for as long as possible, then you can rest for a while, and then continue.

2. For a perky butt, sitting for a long time is the enemy

For women, sitting for a long time can easily cause fat accumulation in the waist, abdomen, and lower limbs. Many women have larger hips and thighs with more fat accumulation, but their upper limbs appear very thin, and their overall weight is normal or even light.

But it is easy for fat to accumulate in the hips and buttocks, making the buttocks look ugly. In this case, what we need to do first is to sit less! Of course, if it is due to work or life, we can stand for a while, or go get some water, etc. Anyway, just stand up and walk around, which is good.