Simple and easy-to-learn hip-lifting exercise makes you walk with your hips up

Beautiful women all want to have a perfect and sexy butt, preferably one that can be lifted up when they walk. Nowadays, more and more people sit in the office for long periods of time, spending 8 hours a day on their stools, making this wish increasingly difficult to achieve. The following 4 simple and easy-to-learn butt lift exercises will make your dream come true.

1. Lift your hips and do circles

Kneel on the floor with your hands vertically placed on the ground. Place your hands just below your shoulders, shoulder-width apart. The knees should be directly below the hips and as wide as the hips; place a 1KG weight or a full bottle of water at the fold of the left leg (behind the knee), straighten the toes; straighten the left leg backward until the knee is at the same height as the hips. As you exhale, continue to slowly raise your legs, do 50 times, and be careful not to let your legs go below your hips. Exhale each time you lift your legs. After completing 50 leg lifts, rotate your knees 25 times clockwise and 25 times counterclockwise.

Keep your abdomen in and your back straight throughout the process. Your entire back should be as straight as a table. Contract your glutes at the top of each leg lift or circle. Then switch to the other leg and do the same movement.

Stand with your legs apart (one inch wider than hip width), toes pointed 45 degrees out, and hands together in front of your chest; keep your eyes level and chest up. As you inhale, bend your knees and squat down, as if you were sitting in a low chair. Ideally, your elbows are now on your inner thighs and your hips are lower than your knees; hold for 5 seconds. When you exhale, push your heels back to the starting position, and tighten your buttocks after standing up;

Do this 20 times. The heavier the weight, the harder the move will be; if you have knee or back problems, don't go too heavy at first. And remember to always keep your chest up and your torso tight.

Land on your knees and legs again. But this time extend your right leg out to the right side, keeping it in line with your hips; gently wrap around your tailbone. As you exhale, lift your right leg up (still on the right side) and hold for two seconds; then inhale and slowly lower your leg back to the floor. Don't let your legs rest on the floor—raise them again immediately; do this movement 25 to 50 times, depending on your strength. Keep your torso tight throughout. Switch legs and repeat.

Get a writing chair (the kind without wheels) and lie on your back on the floor; bend your knees and place your heels on the chair/your knees should be bent 90 degrees; lift your left leg toward the sky so that only one foot is on the chair; as you exhale, lift your buttocks half off the floor, tighten your gluteus maximus muscles when you reach the top, and hold on. Then slowly lower it down; if you have back problems, don't lift your left foot - place both feet on the chair and do this movement with both legs at the same time. Use your torso throughout the movement; repeat 15-25 times, depending on your strength. Then switch legs and repeat.

Having a perfect butt is no longer a dream. These 4 butt-lifting exercises are simple and effective, making you walk with your butt lifted.