What exercises can lift your buttocks?

A perky butt is indeed very attractive and a sign of health, while a large, flat butt is a sign of lack of exercise. Sitting for a long time will hinder the blood circulation in the buttocks and cause them to become enlarged. So how do you train to have a perky butt? What exercises can make the buttocks perky? Now I will introduce to you some exercises that can make the buttocks perky, so that you can have a perky buttocks as soon as possible. Let's learn together.

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.

Female friends in our Eastern countries don't pay much attention to having a perky butt, and few of them have one. However, male friends have the same aesthetic taste, they all like a perky butt. Women in Western countries attach great importance to having a perky butt, which can be achieved through acquired exercise. Having a perky butt is not only pleasing to the eye, but also helps with better fertility. So girls should pay attention to it. Finally, I wish everyone to have a perky butt soon.