How to train your buttocks and waistline

Having a good figure is something that many people want, because if a person has a good figure, they will look more beautiful. After all, this is an era where thinness is considered beautiful. Of course, in addition to being thin, if you can have a perky butt and a six-pack, then your figure will naturally look more perfect. So, how to train your butt and waistline? Let me introduce you to the relevant knowledge below!

1. Arm Press Chair

Clench your hands and place your forearms on the chair, with your upper arms and forearms at 90 degrees. Spread your feet shoulder-width apart with your toes touching the ground. At the same time, squeeze your hips and tighten your abdomen, and stay for 30 seconds. This movement can exercise the muscles of your arms, abdomen and lower body.

Do not hunch your back or put all your strength on your hips while doing this exercise to avoid getting injured by supporting your arms.

2. Abdominal Yoga

Sit on the floor with your back straight, your knees bent, your feet flat on the ground, and your hands gently hugging the back of your thighs.

Inhale, stand on tiptoe, keep your back and spine upright and extended, and move your center of gravity slightly backward. Exhale, straighten your left knee, extend your toes upward, feel the tightening of the muscles on the back of your thigh, and stay for 3 to 5 breaths.

Sit on the floor with your back straight, your knees bent, your feet flat on the ground, and your hands gently hugging the back of your thighs.

Open your feet to shoulder width, put your hands together in front of your chest, straighten your chest and abdomen, relax your shoulders, and inhale to get ready.

Keep your lower body still, exhale and slowly turn right, feeling the power of the rotation in your waist and abdomen. Slowly straighten your upper body, exhale and turn left.

When doing the exercise, keep your body balanced, your pelvis facing forward, your knees not moving, and your pelvis not rotating with your knees when you turn your body. Avoid leaning forward with your legs straight. People with excessive tightness in the posterior thigh muscles can bend their knees appropriately.

3. Bend your knees and lift your feet

Prepare a chair without wheels, sit in the front 1/3 of the chair, put your hands on both sides of the chair to keep your body balanced, keep your feet together, tighten your abdomen, and straighten your upper body.

Bend your knee and lift your right foot while keeping your left foot straight. Then lift your left foot and keep your right foot straight, just like riding a bicycle. During this process, slightly tilt your back backward but do not arch your back. Alternate your feet back and forth 10-12 times as one round. Do 3 rounds in total. This movement can train your abdominal muscles.