Many women have always wanted to have attractive buttocks and wanted their bodies to be shapely. Many of the famous asian bodybuilders in the fitness industry have actually worked hard to get their buttocks in shape.
Many people think that exercising the buttocks is a very difficult thing, but in fact, it is not as difficult as we think, mainly because we have mastered the correct and regular method of exercising the buttocks, in fact, everyone wants to have a charming buttocks. In fact, everyone wants to have a charming buttocks. They all want to look like european and american stars. What are you waiting for? For those of you who want to exercise your buttocks, here are 6 moves that will give you a great butt.
6 regular exercises for the buttocks, so that your buttocks can be shaped and elastic, do not come to try?
Action one: Hip bridge
The glute bridge is a great way to stimulate the glute muscles and is one of the best ways to train your butt. It is also a great way to build core strength, so both men and women can practice the glute bridge to build core strength.
The key elements of the movement: Lie on your back with your knees bent, hands flat on the ground, legs slightly wider than shoulder width, and use your glutes to push your hips upwards. At the highest point, the torso and thighs form a straight line. Refer to the following movements.
Sets: 15-20 sets, do 2 sets
Movement 2: Kneeling back kick touching the ankle
This movement works the gluteals and is a simple hip extension. It also works the core muscles.
The key elements of the movement: Chest up, stomach in, back straight, knees on the floor, upper body parallel to the ground, one leg lifted backwards while the arm goes to touch the ankle.
Sets: 10-15 sets, do 2 sets
Movement 3: Elastic band kneeling back leg raise
This exercise works the gluteals, using an elastic band is to increase the resistance when lifting the legs. Keep your calves at 90 degrees to your thighs during the lift.
Movement essentials: Fix the elastic band on both feet, lift the chest and stomach, straighten the back, kneel on both knees, support the ground with both hands, keep the upper body parallel to the ground and lift one leg backwards.
Sets: 10-15 times for each left and right leg, do 2 sets
Movement 4: Side leg raise
Side leg raises are a good way to train the gluteus medius, which is responsible for the function of hip abduction and pelvic stability.
Movement essentials: Lie on your side, hold your head in your hands, keep your legs straight and lift at the maximum angle possible.
Group times: 10-15 times for each left and right leg as a group, do 2 groups
Movement five: Reverse arrow squat
The reverse arrow squat is a comprehensive hip and leg training movement. The reverse arrow squat exercises the quadriceps, gluteus maximus, gluteus medius and hamstrings, and the training process is very direct to the stimulation of the hip and leg.
The key elements of the movement are: Stand naturally, chest up and stomach in, back straight. Take a large step backwards with one foot, knee touching the ground. As the weight falls, bend the other leg, keeping the thigh at 90 degrees to the calf.
Sets: 15-20 sets, do 5 sets
Movement 6: Stretch band cross back lateral arrow squat
This movement is similar to the arrow squat, except that the squat is done with the leg to the side. Add an elastic band to increase the resistance and work the glutes and legs better.
The key to the movement is to stand naturally with your chest up and your back straight. Take a large step backwards with one foot, leg to the side, knee touching the ground. As the weight falls, bend the other leg, keeping the thigh at 90 degrees to the calf as much as possible.
Sets: 15-20 sets of 2 reps.
If you follow these regular and correct movements, are you still afraid of not getting a great butt? Together, you can march towards a more perfect body and believe that you can do it.
