What exercises can effectively lift the buttocks?

In today's social life, people call women with perfect S-curve figures beauties, which means that the modern beauty pageant standard is a devilish figure with a protruding chest and a curved back. Under the influence of this social atmosphere, most people set this standard as their own goal. Some girls' buttocks are too flat and not perky, which makes their bodies look unbalanced, so many women start looking for ways to improve this situation. So what exercises can help lift the buttocks?

20 exercises to lift your buttocks:

1. Find a chair, hold the back of the chair, stand up with one foot, and stretch the other foot backward in the air. After about 2 seconds, put it down. Repeat the action 10 to 15 times, then change feet and do it again.

2. Stand with your feet shoulder-width apart and your arms raised horizontally to the sides. Cross your arms over your abdomen while bending your knees and squatting slightly. Then return to the ready position.

3. Kneel on the ground and support yourself with both hands. Bend one leg and stretch it outward, doing it 20 times alternately with your left and right feet.

4. Keep your elbows and knees on the floor, and contract your abdominal, buttocks and leg muscles. Lift your left leg to hip height, bending your knee at a right angle, and hold for a few seconds. Bring your left leg back, then repeat with your right leg.

5. Climbing stairs is simple and saves money. However, since almost every office building has an elevator, everyone is used to taking the elevator. How could they still want to climb stairs! In fact, climbing stairs has many benefits. It can burn calories. In addition, if you take two steps at a time when walking up the stairs, it can mobilize your thigh and buttocks muscles and tighten your buttocks.

6. Lie flat on the ground with your feet slightly bent and your hands flat on both sides. Use your waist strength to pull yourself up, hold for about 5 seconds, then lay your body flat on the ground, and repeat the action 15 times.

7. Lie on your back on the bed with your legs straight and your arms straight apart: raise your right leg at a right angle to the bed, and slowly raise it toward your left finger, trying to touch your left finger. Keep your right leg straight and your left hand horizontal; return to the original position; switch to your left leg, raise it toward your right finger, and repeat.

8. Stretch out your arms and hold the wall. Stand alone with your right leg. Shift your center of gravity to the sole of your right foot. Then bend your body forward. Exhale while stretching your left leg to the right and lift it as high as possible. Alternate between your legs. Do 15 times each. Do not bend your legs. Do it once in the morning and once in the evening, and do it every day. This exercise can contract the abdomen and form a beautiful curve from the waist to the hips. To achieve the purpose of bodybuilding.

9. Stand up with your hands on your hips, then bend your knees and maintain a slightly squatting posture. Maintain the preparatory position, then tighten your abdomen, then pull your hips back. This is a complete movement. Continue to keep your knees bent and repeat the above steps.

10. After stepping on the rope, move your feet forward and backward, then squat down so that the thighs and calves of the front and back feet are at 90 degrees.

11. Lie on the ground with your arms and legs stretched out. Use your waist strength to pull your body upwards and hold for about 3 seconds. Repeat the movement 10 times.

12. Fill a bathtub with warm water, sit in it and stretch your legs. Bend one leg and lean your body forward with force. Hold this position for about 10 seconds. Repeat the movement with both legs alternately. This can tighten the muscles in your legs and buttocks.

13. When brushing your teeth, keep your feet together, straighten your shoulders, and tighten your hips. Relax your hips while gargling. Repeating movements a and b can make the lines of the buttocks and thighs more attractive.

14. Lie face down on the bed with your hands on both sides of your body. Lift your right leg, keeping your toes straight, and hold for about a minute. Alternate between left and right legs.

15. Kneel on the ground, support the ground with both hands, straighten your body as much as possible, then stretch one leg straight up as far as possible, maintain this position until your foot feels a little sore, about 10 seconds. Repeat the movement 20 times alternating between feet.

16. Hold the handlebars with both hands, keep your legs together, straighten your knees, lift your chest, tighten your hips, and lean your upper limbs backward. Maintain this position for 3 to 60 seconds per rep. Repeat the above movements repeatedly until your buttocks muscles feel sore and soft. Each exercise should last for 3 minutes and you can repeat the exercise several times a day.

17. Put your hands on your hips, stand back with your left leg in a comfortable position, and keep your right leg tight with the sole of your foot touching the ground. Push your body forward and press down at the same time, keeping your upper body straight, and bend your left leg at the knee and bring it forward toward your right leg. Alternate between left and right legs.

18. Sit on the ground with your legs straight, waist and back straight: use half of your buttocks to "walk" forward, your back cannot bend, your legs cannot bend, and you cannot use your hands to support the ground. The above exercises are all helpful in reducing thigh size.

19. Put your legs together, support your body with your hands on the wall, straighten your legs, stretch your hips outward for 10 seconds, then move your hips closer to the wall for 10 seconds, and repeat. This will not only sculpt your hip curves, but also tighten your abdomen, and your lower abdomen will slowly become flatter.

20. Open your feet shoulder-width apart and step on the elastic rope. Hold the rope with both hands on your shoulders, squat down with your hips so that the thighs and calves are about 90 degrees. Maintain the static position for 8 seconds and then stand up straight.

After reading the above introduction about what exercises can lift the buttocks, I think everyone should have some understanding. There are many movements that can lift the buttocks, and we can choose one or more that suit us to improve our shortcomings. In fact, if you want to maintain a good figure, you need to rely not only on exercise, but also pay more attention to diet control.