How to exercise your buttocks to increase muscle

Buttocks exercises can make the buttocks look fuller, and the curve of the buttocks is also very important. Wearing clothes will also affect the buttocks, so it is also a part that cannot be ignored. How can you exercise your buttocks to make them fuller and more shapely? You will definitely gain something from reading this article. Sitting for a long time will cause the buttocks to deform, but using something soft to pad underneath can alleviate the problem. The standing posture is very important. Also, standing on one leg upright can train the waist and also involve the hips.

1. Thin people should do aerobic exercise with moderate intensity (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be moderate (50% to 80% of maximum muscle strength). The schedule can be to practice 3 times a week (once every other day), each time for 1 to 1.5 hours. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. This will strengthen the muscles in your buttocks.

2. Hold the club with both hands and do a lunge

Start with your right leg forward and your left leg out to the back. Gradually lift your left foot, placing your toes on the ground, and use the club in your right hand as a balance support. Step one leg forward, focusing on your quadriceps and right gluteus maximus. Repeat 15 times, then switch to the other side and repeat the process in the same way.

3. Warrior Pose II, reduce the strength of the lower limbs

Step forward with your right leg, rotating your left foot inward. Draw your navel toward your spine and relax your shoulders out to the sides. Hold this position and take 10 deep breaths. Then switch to the other side of the body and repeat the previous process in the same way.

As mentioned above, I hope to give a reference to women in need. If you want to have a good figure, you must persist in exercising. It is the most difficult for people nowadays to persist, especially since exercise is not an easy thing. Some people have not exercised for a long time and don’t have a smooth start, so exercise should be done in moderation. Don't overdraw your body when you first start exercising, and increase the intensity slowly to avoid muscle strain.