What exercises can lift the buttocks?

Nowadays, many people have flat buttocks because they often sit in the office for a long time. Loose and sagging buttocks will affect people's image, so many people hope that their buttocks will be firm and perky. Firm buttocks are very charming, especially women who care about their buttocks. So when the buttocks appear flat, how can you exercise to achieve the effect of lifting the buttocks? What exercises can lift the buttocks?

The most effective hip lift exercise

1. Knee joint exercise

Exercise area: Buttocks, external oblique muscles

A Lie on your right side with your right elbow under your shoulder for support, your knees bent forward to a 90-degree angle, and your legs one above the other. Place your left hand behind your head and open your left elbow outward. Pull your left knee toward your chest and move your left elbow toward your knee.

B Extend your left leg behind you, straightening your toes and contracting your buttocks muscles. Do 15 times, switch to the opposite side and repeat the above steps.

2. Squat exercise

Exercise parts: hips, thighs, calves, shoulders

Stand in front of a sturdy chair or cabinet with your feet about shoulder-width apart and your toes facing outward. Rest your left arm on the back of a chair or cabinet and raise your right arm above your shoulder with your elbow next to your ear. Lift your heels off the ground, place your forefoot on the ground, and bend your knees slightly. Bend your knees to 90 degrees, or as far as you can go without extending your knees past your toes. Straighten your legs and repeat the movement without lowering your heels. Repeat 10 times; switch to the other side and repeat the above steps.

3. Hip exercises

Exercise parts: hips, thighs

A Stand with feet wider than shoulder width apart, toes pointed outward, hands on hips, knees bent, kneecaps aligned between first and third toes.

B Place your hands on the floor, step your right leg back, cross your left leg in front of you, and lightly touch your toes to the floor. Start again, bending your knees. Repeat 10 to 15 times; switch sides and repeat the same movement.

4. Donkey Raise

Exercise parts: buttocks, thighs, abdominal muscles

Start with your hands and feet on the ground, then your forearms on the ground, with your elbows under and in line with your shoulders, and your knees under your hips. Roll up a small towel and place it under your left knee. Lift your knees and land on the balls of your feet. Lift your left foot up off the ground and bring your knee toward your chest. Push your left heel toward the ceiling and bend your knees. Hold for 1 second, then lower yourself back down, keeping your knees off the ground. Do 10 reps; after the last rep, do 20 heel push-offs. Repeat the same action on the other side.

The above are some of the more effective hip-lifting exercises introduced by the editor. It should be noted that hip-lifting exercises must be persisted in to have good results. You can choose one or two of the movements according to your physical condition and stick to them. I believe that after more than a month you will see obvious hip-lifting effects. In addition, you must pay attention to not sitting for too long.