If a woman's private part is sagging, she can recover after doing it several times.

The reason why women’s buttocks sag is either too much fat or loose muscles. Massage and exercise can help tighten muscles and restore round and firm buttocks. This article mainly introduces the exercise methods for sagging buttocks.

Massage the buttocks to reduce fat

Step 1: Grab and rub your buttocks

Use the palms of both hands to massage both sides of the buttocks over a large area for about 1 minute, using force from light to heavy, to prevent the accumulation of fat on the buttocks.

Step 2: Rub your buttocks

Place the palms of your hands firmly against your buttocks, with the Huantiao point as the midpoint, and rub the gluteal muscles on both sides from bottom to top for about 1 minute, until the buttocks feel warm. This can promote the decomposition of buttocks fat and help achieve the effect of hip width.

Step 3: Tap your waist and hips

Make fists with both hands and rhythmically tap your waist and buttocks from top to bottom along the bladder meridian for one minute each. This can vibrate the fat particles, promote fat decomposition, and is also helpful for lumbar muscle strain.

Knee Bend Leg Raise Hip Raise

Step 1: Lie on your back on your yoga mat, straighten your left leg and bend your right leg. Lift your straight leg as high as possible, preferably at a 90-degree angle to the ground. Hold for 10 seconds, then lower to original position.

Step 2: Switch your left and right legs, and follow the same steps as in the previous step. Repeat both sets of movements 15 times.

Squat hip lift

Notice! This movement can exercise the thigh and buttocks muscles, but when exercising, be sure to keep your knees and toes in the same direction and your knees should not exceed your toes.

Step 1: Stand upright with your feet shoulder-width apart and toes pointing forward. You can hold dumbbells in both hands to increase the intensity. Hold for 15 seconds.

Step 2: Lean forward, bend your knees, slowly squat down, then slowly rise and stand up. Repeat both sets of movements 20 times.

Supine hip lift

Step 1: Lie on your back, straighten your legs, place your hands naturally on both sides of your body, and put your feet flat.

Step 2: Tighten your hip muscles, push your heels, lift your hips, hold the position for 10 seconds, and then return to the original position. Repeat the action 10 times.

The reason why women’s buttocks sag is either too much fat or loose muscles. Massage and exercise can help tighten muscles and restore round and firm buttocks. This article mainly introduces the exercise methods for buttock sagging.

Lunges and hip lifts

Step 1: Hold the mop with both hands, keep your feet apart, tighten your abdomen, straighten your chest, and touch the ground with the back of your feet.

Step 2: Slowly squat down, making sure your front knee does not go beyond your toes. Keep your center of gravity in the middle of your body, slowly straighten your knees, hold for 10 seconds, return your body to the original position, and repeat 10 times.