How to train your butt to get the best effect

Adolescent women tend to like tall, white and slender figures, while women entering early adulthood begin to pay attention to their physical health and pursue a fit European and American figure. Peach buttocks are becoming more and more popular among women and are gradually becoming the perfect buttocks shape that women most want to have. However, the genes of Asian women determine that it is more difficult for them to train their buttocks, and often there is no obvious effect after trying for a long time. Next, let’s learn how to effectively train your butt to look charming and perky.

Effective steps/methods to train your buttocks:

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 movement, 8 times each set (complete two sets of each of the following movements).

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 and push 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.

Precautions

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.