How can I lift my buttocks?

Nowadays, there are office workers everywhere, and some friends who sit for long periods of time in their jobs have encountered many problems. Conditions like air-conditioning disease and shoulder spondylitis are very common. For some women, another impact is that the lines of the hips and legs become less and less obvious. This really makes many women distressed, so let me introduce to you how to lift the buttocks.

1. Squat

Step 1: Stand with your head and your chest kept pulled up.

Step 2: Place your feet shoulder-width or slightly wider. Extend your hands straight out in front of you to help maintain balance.

Step 3: Sit down and lean back as if you were sitting on an imaginary chair. Keeping your head facing forward, bend your upper body forward a bit. Instead of wheeling you back, let your lower back slightly arch as you descend.

Step 4: Lower down so that your thighs are as parallel to the ground as possible and your knees are over your ankles. Press your weight back onto your heels.

Step 5: Keep your body tense and push through your heels to bring yourself back to the starting position.

Repeat for 20 seconds, then rest for 10 seconds.

2. Knee High

Step 1: Stand on the mat with your feet hip-width apart.

Step 2: Raise one leg high until your thigh is parallel to the ground.

Step 3: Lower down and repeat with the other leg. Just like you are jogging, hold for 20 seconds, then rest for 10 seconds.

3. Static lunge (right lead)

Step 1: Keep your upper body straight, with your shoulders and back relaxed, and your chest and head up (choose a point in front of you to stare at so you don't keep looking). Always engage your core.

Step 2: Stand up with your right leg and lower your hips until both knees are bent at approximately 90-degree angles. Make sure your front knee is directly above your ankle and not pushed out too far, and make sure your other knee is not touching the ground. Keeping your weight in your heels, you push back to the starting position.

Repeat for 20 seconds, then rest for 10 seconds.

4. Ski Jumping

Step 1: Stand on the left side of your mat with your feet together. In a fluid, quick movement, step wide to your right and squat slightly, bending your upper torso at the waist. Balance on your right foot, keeping your left foot behind you. Swing your left arm out in front of you to help maintain balance.

Step 2: In one quick movement, step wide to your left, balancing your left foot behind your right foot and your right arm in front of you.

Repeat these side-to-side jumps for 20 seconds, then rest for 10 seconds.

5. Sumo Squat

Step 1: Stand with your feet wide, toes pointing out. Holding your hands comfortably in front of your chest to help you maintain balance, bend your knees and lower your hips deep so that your thighs are parallel to the ground. Be sure to keep your weight back on your heels.

Step 2: Now rise back up, fully straightening your legs and squeezing your glutes at the top of the movement to get the most out of the workout.

Repeat for 20 seconds, then rest for 10 seconds.

How can you lift your buttocks? This has been made very clear in the above text. Many of these hip-lifting exercises can be done after get off work, and can help with body shape problems caused by work. It can also make your body healthier. I would also like to remind everyone not to always be busy with work. Only by exercising occasionally can you live a better life.