How to improve buttocks with sunken buttocks

Some women have depressions on both sides of the buttocks, which can seriously affect the overall beauty of the buttocks. There are many reasons for this, such as congenital reasons, which are related to the bone structure. Another reason is that the muscles in this area are not particularly developed and have not undergone certain appropriate exercises. Don't worry at this time, you can improve it through certain exercise methods. Let's learn how to train the concave sides of the buttocks to have a perky butt.

What causes the buttocks to be concave?

1. This is the natural bone structure of humans! The depression is located at the junction of the hip bone and femur. The only muscles on it are the gluteus minimus and gluteus medius. It can be seen that this is a muscle "blank area", which means that we are born with such a body structure. 2. It’s just that some people’s defects in this aspect are more obvious, while others look much better (this is all a matter of genes and acquired training). Although it is not good-looking, people gave it a very elegant name "violin butt" because the depression looks a bit like the small groove on the violin board. 3. The muscle layer here is not developed enough. In addition, if we do not have sufficient and appropriate exercise in the later stage, the defects in this part cannot be improved well, and the defects of the body will be directly exposed! This affects the overall aesthetic effect of the body, making the buttocks look less round and the hips look much flatter.

How to improve buttocks with sunken buttocks

1. Chair style

Starting position: Stand with your feet together. Action: Bend your knees and let your hips drop down as if pulled by gravity, as if you were sitting on an invisible chair. Focus on keeping your body weight on your heels. You will feel your tailbone approaching the ground and your ribs feeling tight. Raise your arms to shoulder width. Keep your shoulders relaxed, extend your arms upward, stretch your back as much as possible, gaze upward, and breathe 8 times.

2. Warrior Pose

Starting position: Stand with your feet together. Action: Stand on one leg, bend your body forward until your upper body is parallel to the ground, gaze forward, and lift and extend the other leg backward in parallel, with your toes pointing downward and tight. Stretch your arms forward and hold for 8 breaths.

3. Rotating Half Moon Pose

Starting position: Standing. Action: Bend over to a 90-degree angle, with one arm vertically placed on the ground with fingertips touching the floor, and lift the leg on the same side back to form a 90-degree angle with the other leg. Lift your other arm toward the ceiling and twist your chest slightly to the side, completely opening your shoulder blades and chest while keeping your hips tight. Hold for 8 breaths.

4. Single Leg Opening and Closing

Starting position: Stand with your legs together. Movement: Fold your upper body forward, with one hand touching the ground. Extend the other leg to the side, grab the big toe of this foot with the same hand, keep your shoulders and hips tight, and make sure the leg is parallel to the ground. Hold for 8 breaths.