How to exercise the buttocks muscles

In our lives, many people hope to have an S-shaped figure. The key is to have a charming buttocks. So how can we have a charming buttocks? If your buttocks are full of fat and not upturned, then no matter what pants you wear, they will be sagging, which looks unsightly. Only with beautiful muscle lines of the buttocks can you be beautiful. So how can you make your buttocks more perky and sexier?

Today I will teach you this set of movements. By following these 3 steps, you can quickly lift your hips and slim your legs. Let’s get moving now.

Why does a beautiful butt equal beautiful legs?

As the buttocks continue to droop, the muscles next to the buttocks will slowly squeeze outward, and this part of the flesh will continue to fall down. If the buttocks sag, women of all ages will look older. In fact, this is inevitable because we live on Earth and are affected by gravity.

But the buttocks are also called "anti-gravity muscles" and can fight against gravity.

However, as modern people spend more and more time sitting, the strength of the hip muscles is gradually weakened. Basically, most people have a tendency to have anterior pelvic tilt. This is because they hunch their backs and bend forward, and in order to avoid falling backwards, the body automatically adjusts itself.

However, this will basically stop using the muscles in your buttocks. Instead, they walk hurriedly with their feet, so the muscles in their hips begin to degenerate. On the contrary, the leg muscles become stronger and stronger. In the end, it leads to the very serious consequence of thick legs.

The buttocks are a relatively large part of the body, so how to move the muscles in this area has a lot to do with the overall body shape. This set of movements not only works the muscles of the buttocks, but also works well to strengthen the deep muscles of the body wrapped in the buttocks.

The muscles around the upper layer of muscles, pelvis, hip joints, etc. help you get your ideal body shape.

1. The first step is to stretch the muscles and improve the twisting of the leg muscles. This is a shortcut to shaping a perky butt and beautiful legs.

Tip: When exercising, consciously increase the load on the areas marked on the picture.

1. Lean your back down until your palms can fit between your waist and the floor, then lie on your back. Hold one knee with both hands and pull it towards your chest, bringing the knee close to your chest. Push your knees in the opposite direction as much as possible.

2. Wrap your hands behind your knees, point your toes upward, and straighten your knees. Bring the raised leg as close to your chest as possible. Open your chest and don't let your shoulders lift off the floor. Maintain this position for 20 seconds.

3. Open your feet, with the distance between them being the size of a fist. Point your toes straight ahead, keep your palms and soles of your feet flat on the ground, and lift your hips up. Straighten your knees and, while keeping your knees straight, move your heels up and down 20 times.

4. Sit with the soles of your feet facing each other, with a palm's distance between them. Straighten your pelvis and consciously stretch your inner thighs while bringing your knees closer to the floor. Do this movement for 20 seconds.

2. Rotate your knees outward to adjust the distortion of the pelvis and knees.

1. Lie on your back, stretch your arms upwards and stretch your back muscles. Place your heels together and your toes at 45 degrees. Close your anus tightly, hold this position for 20 seconds, and then exhale.

2. Keep your knees and ankles about a fist-sized distance apart. Keep your knees to shoulders in a straight line, and lift your pelvis upward. Open your knees outward and press your feet toward the floor. This movement stimulates the buttocks and leg muscles. Continue the movement for 15 seconds.

3. Keep your pelvis in place and open both knees to the same degree. Keep the outside of your feet pressed firmly into the floor, balance your pelvis, and lift one leg up. Do this movement for 15 seconds.

4. Straighten your knees and keep them in a straight line from your feet to your shoulders. Lift your hips up, don't let them drop. If your thighs cannot tolerate stimulation, just do action 3. Hold this position for 15 seconds.

5. Keep your hips still and rotate the leg that is lifted up. Turn slowly in a small circle. It is important not to rely on the strength of your legs, but to relax your legs to turn your feet. Maintain this position and rotate your feet 20 times.

3. Make exercising your hip muscles a daily habit.

1. Lie on your back, raise your elbows, start from your chest, lean your upper body back, and open your elbows slightly wider than shoulder width. Turn your knees outward, consciously bend and open them, and let your feet lightly touch each other. Do this movement for 15 seconds.

2. Lift both knees up 1 cm off the ground. Don't use your thighs; consciously use your buttocks and abdominal muscles to lift your knees. More important than lifting your feet is keeping your knees open. Hold this position for 15 seconds.

3. Return to position 1, then raise your hands up with your palms facing each other. Relax your neck, let your abdomen sink down, and then close your anus. Hold the position for 15 seconds.

The above are some exercises for buttocks training that the editor introduced to you. In fact, through exercise, it is like adding a regulator to the buttocks. You no longer rely on the strength of the thighs and calves, which can make your legs more and more slender. In addition, if the hips are raised, it will make the legs look longer.