Buttocks are a very important part of our body. If we have good-looking buttocks, we can add a lot of points to our overall temperament and figure, and we can also Become more confident. But having a good-looking butt requires exercise. So let’s take a look at 3 of the most classic butt training movements.
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1. Glute bridge
First we lie flat on the yoga mat and let the body relax naturally. At this time, we bend the legs and use the strength of our waist and abdomen to let The hips can rise up and leave the ground, and at the same time, the arms support the floor, so that our shoulders and back can slowly leave the ground. At this time, the body can form a curved shape, that is, the shape of the gluteal bridge. Keep this action unchanged for more than 30 seconds in one set. You can perform three sets of actions in one day.
2. Silent squat
Silent squat is also a more effective movement for training the buttocks. At first, we stand up straight and close to the wall. At this time, let our body slowly squat down. , as if sitting on a chair, forming a 90-degree angle between the thigh and calf. At the same time, the calf is vertical to the ground and the back is close to the wall, while the buttocks are independent. Keep this action for more than 30 seconds. You can do it 2~ a day. 3 groups. This action can effectively tighten our buttocks, thereby lifting the buttocks and making the buttocks tighter.
3. Lift your legs upward
First lie flat on the yoga mat and let your legs straighten naturally. At this time, use the strength of our waist, abdomen, buttocks and legs to work together Function, allowing the legs to be lifted upwards and kept together. Try to keep the buttocks off the ground, so that the buttocks have an upward effect, which can make our buttocks tighter. Because the buttocks need to exert force, it can have a good exercise effect. Hold on to this action for 30 times. For one group, perform 3 to 5 groups each time.
The above are three effective movements for training your buttocks. We can do them at home every day to make our buttocks more perfect and become more confident.