What is the best way to lift the buttocks?

As people age or sit for long periods of time at work, many of them experience sagging or flat buttocks. This will have a great impact on the beauty of the entire body, especially for some female friends who love beauty, it will affect their mood and work quality. As for some methods of buttock lifting, everyone knows that diet alone is not helpful. Also need to combine with some exercise. So, what is the best way to lift your buttocks?

Home exercises to slim your butt.

1. Body shape and slim hips

Lift, collect, loosen, and straighten

A beautiful butt is not a single movement, but requires adjusting the body posture and doing "body combing" first. Because sometimes the misalignment of the cervical vertebrae causes the misalignment of the thoracic and lumbar vertebrae, causing the chest to sag, the coccyx to push forward, and fat to accumulate, affecting the shape of the buttocks. "Lifting, collecting, relaxing and straightening" is the most important basic means of "body combing".

Especially recommended: "Nine-point wall method". Stand with your legs together and against a wall, with the nine points of your body touching the wall, including your heels, calves, buttocks, shoulders and the back of your head. Then do the "lift, gather, relax and straighten". Lift and gather means to lift the knees, hips and stomach upward; loosen and straighten means to straighten the chest, back and neck upward and relax the shoulders. Without lifting your chin, feel the neck being pulled upward, guiding the entire spine into a straight line.

Pull the measurements

On the basis of proper body shape, pulling the three measurements is very effective in reducing fat in the buttocks.

Special recommendation: After standing up straight, lift your chin up to find the tip of your nose, lengthen your neck, push your chest and neck forward, and at the same time slowly lower your upper body. Keep your spine straight. Point your hips toward the sky and keep your knees straight. Keep your shoulders back and don't drop your head. In addition, kicking shuttlecock, skipping rope, and hula hooping all make the body upright and are also good for the body shape.

The most effective way to lift your buttocks: Home slimming exercises to easily build a small buttocks

2. Doing aerobics to slim your buttocks

Fitness Ball

According to the physiological characteristics of women, effective training is provided for the tummy, buttocks, stomach and other parts where fat is most easily accumulated. Place your body's center of gravity on one side of the fitness ball, support yourself with one knee on the mat to keep you stable, straighten your other leg parallel to the ground, and tighten your gluteus maximus.

Reminder: You must learn balance before getting on the ball, and have a coach to protect you while learning. Sit on the ball with your thigh and calf at a 90-degree angle.

Step aerobics

As an aerobic exercise, long-term, low-to-medium-intensity learning of step aerobics with adequate oxygen supply can make muscles more slender and effectively solve the problem of sagging buttocks.

Reminder: Warm up thoroughly. Focus on warming up your thighs and ankles. Replenish drinking water in time (preferably boiled water). Drink 200-500ml of water half an hour before exercise. During the exercise, it is recommended to drink a small amount of water every 15 minutes. Stretch thoroughly after exercise, especially in the legs and buttocks.

The most effective way to lift your buttocks: Home slimming exercises to easily build a small buttocks

3. Slimming hips at home

Gluteus medius exercise

Similar to the "opening and closing clams" action, lie on your side with your head resting on one arm and the other arm naturally bent. Bend your legs, and while keeping your hip joint stable, slowly open one leg upwards, tighten your stomach and hip joints, and place your hands on your gluteus maximus to feel whether it is tight.

Gluteus maximus exercises

With your hip joint stable, support yourself on the mat with your arms shoulder-width apart, one knee to stay stable, chest up, shoulders down, and abdominal muscles tightened. Lift the other leg to keep it level with your body. Alternate between the left and right sides, 12-15 times per set on each side, with no more than 20 seconds of rest in between.

Gluteus minimus exercises

With the hip joint stable, bend your knees, extend your right leg forward, touch the ground with your right heel, and tap the ground and knee. The action for changing direction is the same as above.

To sum up, what we have introduced are some simple exercises that you can do. At the same time, for some female friends who are often busy with work during the day and have no time to exercise, these exercises are really perfect. As long as you take some time after get off work to do some exercise, a perky and charming buttocks will soon be yours.