In most cases, the buttocks muscles are easily ignored by everyone. If the buttocks muscles are not obvious, in most cases it means there is more fat in the buttocks. In order to remove the fat in the buttocks, you can exercise the buttocks. Nowadays, Many ways to synchronize exercises have been developed. Then let’s take a look at how to exercise the muscles on the outside of the gluteus maximus, shall we?
Standing forward bend (assisted deep version)
First of all, for this action, you need to stand at a high place, and then put the center of gravity on your feet. After raising your arms above your head, face them with freshness, and then lower your shoulders a little. At this time, you can inhale and look ahead. Next, fold the upper body down from the hips, then put your hands on both sides of the feet, relax the upper body as much as possible, then exhale, lift the buttocks upward, droop the head, and lean the abdomen against the legs. Keep doing this for ten groups and then breathe and relax.
Single leg standing forward bend
This action first requires you to stand normally. After putting your feet together, fold your upper body. After exhaling normally, put your hands under your shoulders. Lift your shoulders and heels up, then inhale. After lifting your right leg back, straighten your hips and tighten your gluteus maximus, then raise your head and extend your back. You can maintain deep and long breathing. It is also an exercise to switch sides after 10 breaths.
Warrior Style 2
This action requires everyone to prepare a mat first, then stand in the middle of the mat, open your legs twice as wide as your shoulders, place your right foot on the auxiliary brick, and then exhale. Extend your right foot outward 90 degrees, retract both feet inward, and clamp your thighs vertically. Inhale first, then open your arms and raise them sideways. At this time, extend both sides of your arms, rotate your right thigh externally, and clamp your buttocks. The left foot should be stepped firmly, breathing evenly, and looking in the direction of the right finger. After five even breaths, practice on the other side.
Synchronous muscle exercise cannot be ignored. If you exercise the buttock muscles well, your legs will look slimmer in the future.So it still has a certain bonus in terms of appearance.