How to train to lift your buttocks?

Most of the female friends in our country have a pear-shaped body, that is, the upper body is thin and the lower body is fat. Many girls are dissatisfied with the fat in the lower body. To achieve perfect curves and show the sexy side of women, you need to lose fat in the lower body. How can you have a perky butt? Now let me talk to you about some exercises to lift the buttocks. Let everyone have a perky butt.

Buttocks lifting method:

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

1. Determine the position of your foot that is straddling the chair. Place one foot on the chair and stand so that your body and bent calf are at right angles. 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.

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

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

1. 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.

2. 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 can greatly tighten the gluteus maximus and leg muscles.

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

2. 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.

4. Practice imitating water skiing to strengthen the gluteus maximus and gluteus medius.

1. Get into a crawling position, place a mat on your abdomen, and cross your legs.

2. Use your hips to move your legs up and down alternately. Perform steps 1 and 2 8 to 10 times, alternating feet. This is one round, and you need to do 2-3 rounds each time. This has the effect of centering and lifting the hips inward.

It is recommended that you practice the following movements every two to three days, as they all have the effect of lifting the buttocks. If you feel you can't practice all of them, it's okay to practice just one.

If female friends feel that their buttocks are too plump, it is recommended that in addition to doing the above-mentioned hip-lifting exercises to exercise the muscles, they should also combine aerobic exercise and full-body exercise to achieve more satisfactory results. You can also do proper massage when taking a shower, which can promote blood circulation in the buttocks and make the skin of the buttocks firmer. Don’t eat too much fatty meat.