The attractive places of mature women are all from "training"

Of all parts of the human body, the buttocks and abdomen are the hardest to lose weight. In fact, a small buttocks is not the point at all. The body curves should be exquisite and the shape of the buttocks is the most important. In other words, when looking at a woman's body from behind, her buttocks are most beautiful when they are round and shaped like an inverted heart.

Hip lift exercise 1

1. Kneel down with your hands open and shoulder-width apart on the ground. 2. Move your left knee as close to your chest as possible and hold for 5 seconds. Then slowly lift it up (with your upper and lower legs at 90 degrees), hold for 5 seconds and then put it down. 3. Repeat 30 times and then switch sides. Hip-lifting exercise 2 1. Lie on your back with your knees bent and your hands naturally placed on the ground with shoulder width apart.

2. Contract your abdomen, squeeze your buttocks, lift up and inhale, pause for 5 seconds, then lower your body and exhale.

3. Repeat 30 times.

Tips for round buttocks

1. Sit and stand as little as possible to reduce fat accumulation in the buttocks.

2 In addition to keeping your head up and chest out when walking, don't forget to tighten your buttocks and lower abdomen.

3 If you encounter a downhill section, you may want to walk a little further. Due to ergonomics, the posture of walking downhill is very useful for strengthening the buttocks.

4 Take the elevator to go to work and take the stairs when you get off work. This will help you exercise and slim down your butt, killing two birds with one stone.

Further reading: How can women enlarge their buttocks?

1. Buttocks aerobics:

This set of hip muscle exercises can help you tighten your hip muscles, making them firm and elastic, and restoring your healthy posture.

1. Stand upright with your feet together. Bend your left leg forward 90 degrees and step your right leg back into a lunge. Use your left leg as a fulcrum and press down with the strength of your hip muscles, then switch to your right leg. Alternate between the two legs and do 8 times each as a set. Rest for 5-10 seconds, then do 3 more sets.

2. Lie prone and slowly lift your legs, bent and kneeling on the ground, as high as possible. Do 3 sets of 16 reps each, gradually increasing the range of motion. You can rest for 5-10 seconds in between.

3. Lie on your back with your legs elevated, for example, by placing your legs on a low stool. Tighten your hip muscles, lift your pelvis, slowly count to 8, and return to the original position. Rest for 5-10 seconds and then do 3 more sets.

4. Place your elbows and knees on the ground, slowly lift and then lower your bent legs, keeping your waist straight. Alternate legs and do 32 times each, rest for 5-10 seconds and then do another set.

2. Dumbbell Leg Exercises:

This training plan involves 3 sets of 10 reps each (using 5-10 pound dumbbells) twice a week.

1. Side kick (reduces fat in the inner thigh)

Stand upright with legs apart, holding dumbbells on shoulders, squat and slowly extend your leg to the right, with your right knee over your big toe (not beyond your toes), hold for 2 seconds, keep your upper body upright, move your body with your center of gravity on your heels, slowly return to the center, move your body in the opposite direction and repeat.

2. Squat jump (overall leg slimming)

Stand with your feet wider than shoulder-width apart, holding dumbbells in front of you, and shifting your center of gravity onto your heels. Continue squatting and then jump up while raising your arms holding the dumbbells above your head. When jumping up, lock your elbows and tighten your abdomen.