What are some ways to exercise your buttocks?

Nowadays, many people have to sit at desks every day, especially some women. Frequent sitting can easily cause flat and sagging buttocks. Having a perfect and perky buttocks is every woman's dream. If the buttocks are flat and sagging, it will mostly reduce the charm of women. Therefore, many people try every means to exercise their buttocks, but can't find a good method. In fact, there are many ways to exercise the buttocks.

Judging from the position of the buttocks, it can be divided into drooping type, moderate type and upturned type. Among them, the moderate type and the upturned type both indicate higher buttocks, which are fitness types. Viewed from the side, draw a straight line parallel to the horizontal plane from the farthest point of the semicircle of the buttocks to divide the buttocks into two halves. If the distance between the upper and lower halves is equal, it is a moderate type. If the upper half is larger than the lower half, it is a drooping type. If the upper half is smaller than the lower half, it is an upturned type. A healthy buttocks shape should also be of healthy size, with a moderate and upturned buttocks position. A small or large size, or a sagging buttocks position are all unhealthy. If the body is of bodybuilding type but the hips are sagging, it is also not considered bodybuilding.

How can exercise change the shape of the buttocks? If the beautiful curves of the buttocks are affected due to excessive fat accumulation, sagging buttocks or buttocks that are too flat, then let's exercise together to consume excess fat and make the buttocks muscles firm and toned.

1. Standing hip-squeeze exercise: Stand with legs together, chest out, abdomen in, and waist straight. Contract your hip muscles and squeeze them together, hold for a while, then relax. Repeat 20-30 times and complete 2-3 sets. 2. Wall kicking practice: Hold the wall with both hands, support with left leg, and keep upper body upright. Extend your right leg straight and kick it backward 20-30 times. Switch to right leg support and kick left leg. Repeat 2-3 sets, then kick to the side 20-30 times, and repeat 2-3 sets. 3. Practice controlling your legs by leaning against the wall. Put your back against the wall, support yourself with your left leg, and keep your upper body upright. Straighten your right leg and lift it backward to the limit, hold for 30-60 seconds, then lower it and relax. Switch to right leg support and control left leg. Repeat 2-3 sets. Then control the side leg for 30-60 seconds and repeat 2-3 sets. 4. Kneeling and kicking exercises

1. Kneeling and kicking

Support yourself with your hands, kneel on your left knee, straighten your right leg and touch the ground, and keep your upper body parallel to the ground. Straighten your right leg and kick it hard upward and backward, then return to the starting position. Repeat 20-30 times. Then kneel on your right knee and kick with your left leg. Repeat 20-30 times and complete 2-3 sets.

2. Kneeling side kick

Support yourself with your hands, kneel on your left knee, straighten your right leg and touch the ground, and keep your upper body parallel to the ground. Extend your right leg straight up toward your shoulder and then return to your original position. Repeat 20-30 times, then kneel on your right knee and kick with your left leg. Repeat 20-30 times and complete 2-3 sets.

5. Supine hip thrust exercise: Lie on your back, bend your knees and spread your legs, place your feet flat on the ground slightly wider than your hips, place your arms flat on your sides, and contract your gluteal muscles to thrust your hips upward. Hold for a while, then relax and return to the original position. Repeat 20-30 times and complete 2-3 sets.

6. Weighted squat practice: Stand with legs apart, keep upper body upright, hold weights in both hands and place them on shoulders behind neck, exhale and squat, pause, inhale and return to the original position. Repeat 10-20 times and complete 2-3 sets. The above exercises are more effective when performed under weight-bearing conditions. Practice three times a week, on alternate days. In addition, aerobic exercises must be strengthened, such as long-distance running, aerobic dance, etc.

How to show the fitness of buttocks from the posture? To show the fitness of your buttocks, the most basic thing is to keep the posture of tucked in abdomen, straightened waist and clamped buttocks when standing, so as to raise the position of the center of gravity of the buttocks and show the plump and firm shape of the buttocks.

When supporting on one leg, the gluteal muscles on the supporting leg should be tightened and slightly tilted diagonally backward. When sitting on a chair, you should keep your upper body posture with your abdomen tucked in and your waist upright, with the center of gravity of your body falling on your hips. Viewed from the side, the full lines of your hips can be reflected. You can also adopt a side-sitting posture, with your upper body and legs turned to the side at the same time.

While walking, while maintaining the correct posture of the upper body, pay attention to straightening the supporting leg and contracting the muscles to lift it up. If you want to improve the expressive art and skills of hip movements, you can practice Latin dance (such as rumba, cha-cha-cha, samba), hula and disco.

In addition, when lying on your side, keeping your legs together and slightly bending your knees, or straightening your lower leg and bending your upper leg, can all show off a beautiful hip curve.

In short, there are many ways to exercise the buttocks, but it should be noted that because the phenomenon of flat and sagging buttocks does not happen overnight, so if you want to have a toned buttocks, it is not something that can be achieved in a day or two. If you want your buttocks to be toned and perky, you should persist in exercising. Only persistence will be effective.