What are some effective ways to lift your buttocks?

Sexy buttocks are the dream of many female friends. But sagging buttocks is a major concern for many women. Sitting for a long time and lack of exercise are important reasons for sagging buttocks. Sitting for a long time will cause the body's qi and blood to stagnate, causing the buttocks muscles to become loose and weak and gradually lose elasticity. In addition, pregnancy and postpartum care can also cause sagging buttocks. In order to have a round, firm and perky butt, you should do this. Now I will introduce to you some effective methods to lift the buttocks.

Simple and effective way to lift your buttocks:

Single-leg squat:

STEP 1: Stretch your arms forward, parallel to the ground (note: the two arms must also remain parallel); stand with your left foot on a mat about 30 cm high, or stand on a step, put your center of gravity on your left foot, and leave your right foot suspended in the air.

STEP 2: Straighten your right leg and slowly lower your hips as if you were sitting down (note: place your center of gravity on your left foot and your right foot cannot touch the ground), then slowly return to the initial position.

Repeat 8 times on each leg, do 3 sets, then switch to the other leg.

Supine waist lift:

STEP 1: Lie flat on the ground, bend your knees, put your feet on the ground, and keep your heels 30 cm away from your hips. Place your arms at your sides with your palms facing down. Slowly lift your right knee toward your chest, and stop when you feel a stretch in the back of your thigh.

STEP 2: Straighten your waist and lift your hips upward while straightening your back and tightening your buttocks muscles until your left knee, hips, and shoulders form a straight line. Pause for 2 seconds, then slowly return to the starting position using the strength of your hips. NOTE: Keep your right knee lifted at all times.

Do 3 sets of 8-10 reps each time, then switch to the other leg.

Upright waist twist:

STEP 1: As shown in the picture, stand with your feet shoulder-width apart, raise your arms parallel to the ground, bend your elbows to 90 degrees, and raise your hands with your palms facing outwards. Be sure to keep your shoulders and elbows parallel to the ground and feel the stretch in your shoulders and back muscles.

STEP 2: Slowly turn your waist to the right while raising your left knee until your thigh is parallel to the ground. As shown, bring your right elbow to the same level as your left knee, but do not touch it. Be careful to maintain your body balance. Slowly return to the starting position while lowering your left leg. Then repeat the same movement with the other leg.

12 times per set, 3 sets in total. Make sure your hips are tight and your back is straight during the exercise.

Snake Stretch Prone

Put your legs together, chin on the ground, put your hands behind your body, cross your fingers, inhale, slowly lift your chest up and back, exhale down, repeat 5 sets.

Also, you should wear hip-lifting pants on a regular basis because the buttocks are sagging. The buttocks sag an average of 1 mm per year. Especially when doing exercise, such as running, you must wear hip-lifting pants. Also drink more water to promote metabolism. Eating more high-fiber fruits and vegetables can help regulate blood sugar and reduce constipation. Don't eat too many desserts.