What exercises can lift the buttocks?

For many white-collar workers, they have to sit in front of the computer for more than ten hours every day and lack exercise, which will cause sagging buttocks and layers of fat on the belly. It will also lead to poor blood circulation, body aches, and gradual loss of body elasticity, especially for women after pregnancy. So how do we shape a perky butt? Today I will teach you a few methods.

1 Use single-leg flexion and extension exercises to exercise your thigh muscles in order to lift your buttocks.

a. Determine the position of your foot that is straddling the chair. Place one foot on the chair and stand in a position that allows your body to form a right angle with your bent calf. If you are too close to or too far away from the chair, or if the angle of your legs is too large or too small, you will not achieve the desired effect and may even injure your leg muscles.

b. Place your hands on your waist and, with your upper body straight, perform leg flexion and extension exercises. When bending, the center must be on the forefoot, and don't forget to keep the angle right! Take 5-10 times as a round, and do 2-3 rounds each time.

2 The rear leg lift exercise has the effect of strengthening the gluteus maximus.

a. Press your waist against the back of the chair, lying prone, and relax your upper body. If this feels uncomfortable, you can try putting a cushion underneath.

b. While straightening one leg, slowly lift it upwards. Then, do 9-10 reps on each leg, which counts as one round. Do 2-3 rounds in total. Be careful not to bounce your body and raise your waist, just proceed slowly. This exercise can beautify the buttocks.

3. Walking squats are extremely effective in tightening the gluteus maximus and leg muscles.

a. Hold 1-2 kg dumbbells in both hands and stand with your feet apart.

b. Straighten your back, bend your front leg, and slowly move your back foot backwards until your calf is parallel to the ground, then relax. At this point, focus on keeping the center on the heel of your front foot. Then slowly return to position 1. Do 8-10 reps on each foot as one round, and do 2-3 rounds each time. If you can feel the hip of your front leg being stretched, that's the beginning of success.

Whether at home, in the office or on the bus, everyone should keep their bodies upright and use the muscles of the buttocks to squeeze towards each other. This will also relieve the sagging of the buttocks. If you have time to stick to the above method every day, there will definitely be obvious results after one or two months.