"Looking ahead and behind" men will be the focus wherever they go

Everyone talks about having a nice butt, but without a beautiful butt we can't have a nice butt. What should we do? Are you really planning to buy those so-called "body-shaping pants" you see on TV? You should know that beautiful butt is achieved through training, not just by wearing clothes. Today I will teach you a few tricks.

The main training methods for the gluteal muscles are related to the lower back and thighs, such as squats and deadlifts. But there are also specific exercises that can be used to "fine-tune" your butt muscles. The following exercises can be used on their own or as an aid to squats and deadlifts.

1. Supine single-leg hip lift

Lie on your back, bend your right leg, and place your left leg on top of your right leg. Place your hands palms down at your sides. Slowly lift your hips upward, tightening your gluteal muscles as much as possible until your back is straight. Repeat after restore. Do 3 sets on each side, about 20 times each set.

2. Bend over and raise your legs

Get on your hands and knees with your knees at 90 degrees. The movement begins with a single-leg raise with the heel pointing straight up but the knee angle remaining the same. When your legs are raised to the highest point, they are parallel to the ground. Don't move too fast and keep your gluteal muscles tight. 3 sets on each side, 20 reps each set.

3. Bend over and bend your calf with weight

Get on your hands and knees and do the same exercise as in Exercise 2, with sandbags tied around your ankles (be careful not to make them too heavy). First, stretch one leg back and make it approximately parallel to the ground, then bend the knee to 90 degrees. Repeat after restore. 3 sets on each side, 20 reps each set. Be careful to keep your movements under control at all times and not to "shake around".

4. Squat and jump

The movement is basically the same as the weighted squat, but with increased explosive force. Stand with your feet shoulder-width apart and hold your arms across your chest. Squat down until your knees are at 90 degrees, then push up vertically. Focus on engaging your thighs and tightening your buttocks. Do 3 sets of about 10 times each. Since this exercise involves impact with the ground when jumping and landing, it is best done on a rubber mat, wooden floor, or grass, and pay attention to maintaining body balance.

5. Narrow Stance Squat with Weight

Stand with your feet 10-20 cm apart. Hold dumbbells in both hands (weight varies from person to person). Squat down until your thighs are parallel to the ground, then stand up. Keep your upper body upright during the movement. Don't lean forward. 8-10 times per set, 3 sets.

6. Standing weighted leg raise

Stand facing the wall, lean forward slightly, and hold the wall with both hands. Tie the sandbag at the ankle, with the foot raised and the heel slightly raised. At the beginning of the movement, the body's center of gravity moves to the supporting leg, and the action leg is kicked back slowly and forcefully, with the knee joint slightly bent. Kick your legs until you can't go any further back. Hold for a few seconds and then restore. Do 3 sets on each side, about 10 times per set.

These exercises are only for exercisers to choose from and do not have to be done all at once. It can be done after large muscle exercises.