What are some ways to make your buttocks more perky?

In daily life, long-term sitting at work can easily lead to flat buttocks. Flat buttocks will not only affect personal body curves, but also affect appearance, making the buttocks sag or grow fat, etc. There are many ways to make the buttocks more upturned. You can insist on exercising to strengthen the muscles of the buttocks and make the buttocks more upturned.

How to get a perkier butt

first step

Lie on your back on your yoga mat, keep your upper body relaxed, and fold your hands under your chin to support it. The chest and abdomen are naturally close to the ground. As you inhale, straighten your right leg and lift it up, with your toes pointed straight out toward you. As you exhale, lower yourself down to the ground. When you inhale again, switch to your left foot and continue. Keep breathing well, relax your whole body, practice each movement 10 sets, and hold each side upward for 3 to 5 seconds.

Step 2

Spread the ten fingers of both hands, press the palms down, and do not let the base of the thumb leave the ground. The shoulders are directly above the wrists, the pelvis is above the knees, and the entire body is vertical from top to bottom. Hook the feet back and press down on the ground under the big toes. While inhaling, slowly lift your right leg upwards, with your calf and calf at 90 degrees. While exhaling, lower your leg to the ground, and while inhaling, lift it again. After practicing 10 sets, switch to the other side after you feel your gluteus maximus become slightly warm.

ps: During the exercise, pay attention to the state of your waist and back, keep your back stretched and don't collapse your waist.

Step 3

Stand with your feet as wide as your pelvis, and press down evenly with the inside and outside of your feet. Bend your hips and push your hips back and down, keeping your back straight, and stretch your arms up toward your ears. Do 10 sets of 8 seconds each, feeling the activation of the inner thigh muscles and glutes.

ps: Be careful not to hyperextend your knees (do not move forward beyond your toes), tighten your abdomen, and do not collapse your waist.

Step 4

Continue with the previous step and change the movement, put your center of gravity on your left leg and wrap your right calf around your left calf, feeling the muscles on the back of your buttocks being lifted up. At the same time, you can wrap your forearms around each other and push your elbows upward to beautify your arm lines. Hold for 10 breaths.

Step 5

Lie on your back, bend your knees, open your feet as wide as your pelvis, lightly touch your heels with your fingers, and lift your pelvis upward with your hips as you inhale, and slowly lower it as you exhale. After 10 sets of dynamic exercises, cross your hands under your body, straighten your arms, and continue to push your hips upward. Stay for 5 to 8 breaths. When you exit, untie your arms and let your spine slowly fall to the ground from top to bottom.

Step 6

Bend your knees and place your right ankle on top of your left knee. Wrap your hands around your left calf, close to your abdomen, relax your upper body, and sink your shoulder blades toward your waistline. As you inhale, pull your left leg closer to your body again, and as you exhale, pull your right knee away from your body. Hold for 3 to 5 breaths and then stretch in the opposite direction. Relax the plowshare muscle, lengthen and beautify the buttocks line.