Super practical method to make women's private parts more firm and firm

For many years, the well-known fitness trainer KIT has become famous for her saying: "A perky butt equals a happy life." Although it sounds a bit one-sided, the personal experience of KIT guests tells her that this is an irrefutable truth. If you don't pay attention, your back will definitely not be beautiful, and neither will your confidence. In fact, having a perky butt can actually boost your confidence.

Here are the secrets to a perky butt from fitness trainer Kit Rich: I have to work hard to defy gravity, and for years my back has been a source of frustration and low self-confidence. As soon as you gain weight, your back will be the first part to gain weight, and similarly, this part will also be the first part to lose weight if you lose weight. When I was in college, my hips were already average, and my breasts were not big enough, but my hips made up for it. I used to even choose my love life based on the size of my butt because its size determined the type of men I would attract.

But with long hours of practice, I have managed to lift my buttocks to a perfect position, and it is easier to maintain. I have seen many guests who come to the gym walk backwards into the bathroom while taking a shower, just to cover up the embarrassment of others seeing their sagging buttocks. After a few months of hard training, they told me that they dared to hold their heads high in front of their husbands without the help of dim lights.

It may seem absurd to equate a happy life with a perky butt, but as a woman, if you want to be happy you can't ignore your body. The happiest thing I can imagine is seeing a smart, intelligent, plump, kind, honest woman who happens to have a nice butt and she knows it. Because when a woman stops worrying about her back, she can realize how awesome she is and eventually rule the world!

So get off the couch, lift your butt, and shape your butt with these 4 exercises!

Four simple fitness exercises to give you a tight butt

1. Lift your hips and do circles

Kneel on the floor with your hands vertically on the ground. Place your hands just below your shoulders, shoulder-width apart. Your knees should be directly under your hips and about hip-width apart;

Place a 1kg weight or a full bottle of water on the fold of your left leg (behind the knee) and straighten your toes;

·Stretch your left leg back until your knee is at hip height. 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 waist 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.

2. Sumo squat

Stand with your legs apart (one inch wider than hip width), toes pointed 45 degrees outward, and hands together in front of your chest.

Keep your eyes level and chest out. 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. As 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 more difficult the movement;

If you have knee or back problems, don't lift too much weight at first. And remember to always keep your chest up and your torso tight.

3. Side leg lift

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 around the 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 legs 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.

4. Hip-lifting chair

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 halfway off the floor, tighten your gluteus maximus muscles when you reach the top, and hold on. Then slowly put it down;

If you have back problems, don't lift your left foot - place both feet on a chair and do this movement with both legs at the same time. The torso is fully involved in the movement;

Repeat 15-25 times, depending on your strength. Then switch legs and repeat.