What are the most effective ways to lift your butt?

Women with perky buttocks are very attractive to the opposite sex and are the object of envy. Especially in the aesthetic concepts of Westerners, women's perky buttocks are the focus of people's attention. Women with perky buttocks will choose to be healthier and sexier. If you want to train your buttocks, you must first be prepared to persist for a long time, because this is not something that can be achieved overnight. In addition, you need to master some techniques for perky buttocks. The following methods can be used.

The most effective way to lift your butt:

1. Lie on your back and lift your hips: Lie flat on your back with your feet and shoulders supported on the ground. Lift your hips and bend your knees so your calves are straight on the ground. Stretch your hips out to the sides. Tuck your hips in and lift your buttocks up so your knees are at an angle to your shoulders.

2. Leg swinging: It can help lose weight on the buttocks. Stand close to the back of a chair on your left side and hold the back of the chair with your left hand. This will make the exercise easier. At this time, swing your right leg forward, upward, and to the right. Do this 10 times. Then move the chair and swing your left leg. Breathing should be even and the amount of activity should be as large as possible so that the arm muscles can bear enough load and the leg swing range can be as wide as possible.

3. Squat: Spread your legs shoulder-width apart, place the barbell behind your neck (choose a barbell that is comfortable to lift and can be repeated 6 to 8 times), straighten your chest and back, bend your knees and squat until your thighs are parallel to the ground.

4. Leg rotation: To lose weight on the buttocks, sit on the ground, bend your knees, tighten your feet, and keep the soles of your feet as close to your thighs as possible. With your palms on the ground from behind, slowly turn your knees to the left and right in this position, trying to touch the ground. Repeat 10-20 times.

5. Single-leg squat: Stand upright with your left leg and stretch your right leg straight: raise both arms to the sides, bend your left leg and squat as low as possible, then stand up straight. Complete at least two sets of this exercise, 8 times each set (complete two sets of each of the following exercises). Front Step: Step forward with one leg. Bend your knees, step forward with your thighs parallel to the ground and your calves straight on the ground. The hind legs are bent more than 90 degrees. Pull your front legs back and try to tuck your hips in as you stand with them together. Switch legs.

6. Kneel on both knees: support your forearms on the ground and cross them. Rest your forehead flat on your hands, keeping your back parallel to the ground. Lift one foot up until your knee and hip are in a straight line and your thigh is parallel to the ground; then switch legs. Switch legs and do it again.

7. Squat: Stand with your legs slightly wider than your shoulders. With your feet outstretched, cross your arms and raise them horizontally, and squat down until your thighs are parallel to the ground. Keep your hips tucked in when standing and squatting.

8. Climb stairs to slim down the buttocks and lift the buttocks. You can do this exercise using stairs and a small bench. According to research, climbing stairs is better for burning fat than running, which lays the foundation for the buttocks slimming effect of climbing stairs. In addition, the step-up posture activates the gluteus maximus, gluteus medius, and hamstrings on the back of the thigh to a higher degree than squats and single-leg squats. Key points for slimming buttocks and lifting buttocks: 1. It is best to find a solid surface that is about the same height as your calf and climb from bottom to top (the greater the change in hip joint angle, the greater the stimulation to the gluteus maximus). It is very simple to master the seductive butt-lifting movements, and you can easily do it at home. However, everyone must pay attention and practice every day.