What is the most effective way to train the buttocks

After women start to shape their bodies through fitness, the muscles in two parts of the body are the most difficult to train: one is the arms and the other is the buttocks. These two parts of the muscles are rarely used specifically in daily training, so after exercise, only these two parts of the muscles affect the overall rhythm of the body. This article introduces several of the most effective ways to exercise your buttocks muscles. Let’s learn about them together.

The most effective way to exercise the buttocks - weighted wide-stance squats

1. Hold the dumbbells in front of you with both hands and stand with your feet shoulder-width apart.

2. While squatting, hold the dumbbells in both hands and drop them at the same time. Make sure your knees do not exceed your toes and tighten your waist and abdomen.

3. Demonstrate the preparatory posture for the weighted wide-stance squat from the front.

4. Demonstrate the weighted wide-stance squat posture from the front.

The most effective way to exercise the buttocks - leg-resting lunge squat

1. You can find two chairs, hold the front chair with both hands to maintain the support of the body balance, put one foot on the back chair, and then stand on one foot.

2. Let your body's center of gravity lower and place your entire center of gravity on the supporting leg. Also, keep the knee of the squatting leg from exceeding the toes.

3. Demonstrate the preparation posture for the leg-rest lunge from the front.

4. Demonstrate the squatting posture with the legs extended and lunged forward.

The most effective way to exercise the buttocks - side squats

1. Place your hands in front of your chest and stand with your feet together.

2. As your right foot steps to the right, lower your center of gravity so that it is on your bent knee.

3. Return to the starting position.

4. As your left foot steps to the right, lower your center of gravity so that it is on your bent leg.

The most effective way to exercise the buttocks - side squats

1. Stand with your hands on your waist and your feet together.

2. While stepping back to the right rear side with your right foot (at a 45-degree angle), lower your center of gravity so that it is on your bent knee leg.

3. Return to the starting position.

4. While stepping back to the left rear side with your left foot (at a 45-degree angle), lower your center of gravity so that it is on your bent knee leg.

Exercises to strengthen your buttocks

The above is the most effective way for beauties to teach you how to exercise your buttocks at home. You only need to do 2 to 3 sets of each of the above 4 movements in a row, 15 sets of each movement, and exercise twice a week, and you will find changes in the shape of your buttocks. Try it now!

Precautions

There are not many tricks to fitness, just keep practicing more.