Nowadays, more and more people like to exercise. Of course, regular exercise has many benefits for the body, such as losing weight, improving buttocks, etc. There are many ways for a person to improve buttocks. But many people don’t know how to raise their buttocks. So, what are the most effective exercises for building a buttocks? Let’s find out together!
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Bodyweight Squats
There are three main points in doing squats. One is to keep the waist and back straight; , the body should not lean too forward; the three toes should be pointed slightly outward, and the direction of the knees should be consistent with the direction of the toes. When you first learn, you don’t have to worry about whether your knees are past your toes or whether your thighs and calves form a 90° angle. Just sit down with your legs spread as wide as your shoulders, your back straight, and you can sit down. During practice, if you feel that squatting with bare hands is too easy, you can try squatting with weights. Hold a dumbbell or other weight and sit down with your back straight.
Lie down and kick your feet
Lie flat on the ground, lift your feet vertically together and bend them to 90 degrees, and place your hands naturally on both sides of the body in a ready position. Keep your upper body and right foot in a ready position, and lower your right foot slightly. Keeping your upper body still, lift your right foot up to the ready position while lowering your left foot slightly. This action is done as a group on the left and right, and repeated for 20 groups.
Lunge Squat
Stand naturally with your feet parallel and take a big step forward with your left foot until the toes of your right toes naturally rise. Bend your legs and squat down until your left thigh is parallel to the ground, hold for 2-3 seconds, then lift back to the left and right to return to a natural standing position. Then switch to the other side. Note: After stepping forward, point your toes forward, not inward or outward.
Lunge exercise
Take a half-step forward with one foot, bend it to 90 degrees, not exceeding the toes, and press the knee of the other foot down to the ground to form a 90-degree angle. Do 40 reps at a time, 3 groups.
Glute Bridge
This is also a common and recognized effective method. Lie flat on the ground, bend your legs, and use the strength of your hips to lift your waist. Pay attention to the force on your hips. Do 3 sets of 30 times each time. (Butt training course, let you quickly get a good-looking butt.)
Sitting and raising your buttocks
Sitting 1/3 of the chair, Keep your body straight and your legs vertical. Use the strength of your legs to lift your hips upwards, maintain this position for 15 seconds, and then sit down slowly.
Instructor’s Personal Peach Butt Training Course< /p>
Section One: Peach Butt Training - Elastic Circles
Section Two: Peach Butt Training - Elastic Bands
Section Three: Part 1 of Peach Butt Training - Kettlebell
Section 4: Part 1 of Peach Butt Training - Dumbbell
Section 5: Part 1 of Peach Butt Training - Bare Hands