The easiest way to train your buttocks

Having a good figure is every woman's dream, and a willow-like waist and a curvy figure are rare. But with more practice, if you can stick to it, women's figure should change. Women can also get a perkier butt if they lose weight, because with less fat all parts of the body will naturally change, so controlling diet or doing moderate exercise will be good for the body. So what are the easiest ways to train your butt?

For each exercise on the following list, you are required to do 15 repetitions of each movement as one set, do 3 sets each time, and try to do each exercise 3 times a week.

Suspended squats are effective and forward lunges are effective for weight loss. Suspended squats

The forward lunge exercise is an essential part of hip training and includes the squat as the main movement. Squats directly engage your gluteal muscles, and if you hold a weight while doing the exercise, you can build stronger muscle tissue. The key to completing the movement is to maintain your center of gravity. Action essentials: Stand with your feet shoulder-width apart. Slowly lower your hips, imagining that you are sitting on an invisible chair, then return to a standing position. Make sure your knees do not extend past your toes. Keep your torso tight and your back straight. This movement not only shapes the buttocks and adjusts the thigh and calf muscles, but also consumes a lot of calories. Action essentials: Stand with your feet apart, hips spread, and take a big step forward with one foot. Slowly lower your body, bend your knees, and return to standing position. When you're done, repeat with your other foot. Do not bend your knees more than 90 degrees, the front knee is supported by the ankle, and the back knee should not touch the ground.

Fancy moves: Reverse lunges and fancy moves: When doing reverse lunges, your gluteal muscles get more work and you can add variety to the moves. Lunges can also improve the flexibility of the hips and the stability of the body's center of gravity after long periods of sitting.

Action essentials: Same as forward lunge, but step backwards. Remember not to extend your front knee past your toes as it bends. The side lunge targets the outer hip and gluteal muscles and tones the inner thigh. Action essentials: Spread your legs widely to the sides of your body and bend one knee to the side and forward. Keep your shins underneath your bent knees and perpendicular to the ground. If your legs are too wide, bend your knees toward your feet and step back a little. When doing the exercise, the body should be slightly tilted to the side, but the shoulders should not exceed the corresponding position of the knees to avoid injury; at the same time, the hands should make appropriate movements to maintain balance.

Use your body to bridge and then lift your legs sideways to lift your butt

This exercise is very classic and is very effective in exercising the buttocks muscles. It can also exercise the leg ligaments and hips. Action essentials: Lie flat first, then slowly lift your back, bend your knees, open your feet as wide as your hips, and support your body. When lifting your back, start at your tailbone and slowly lift your spine off the floor, one vertebra at a time (Editor's note: my yoga instructor says this too, but I think this only exists in my imagination), while tightening your butt muscles and tightening your hamstrings. When your shoulders and knees form a straight line, hold for a moment and slowly lie back down on the ground. This move targets two smaller muscle groups in your buttocks—the gluteus medius and minimus—and simply requires you to lift your legs high. Action essentials: Lie on your side on the floor and lift your upper leg up. Keep your hips sideways, your torso still, and your knees pointed forward. If you want to exercise other muscles more, you can raise your legs higher.

Learn how to lift your butt from your dog

Known as the "fire hydrant" in the 1970s, this move works two muscle groups in the buttocks. Action essentials: Keep your knees and hips as wide as possible, press your hands on the ground, and straighten your elbows. Gently engage your abdominal muscles (harden the muscles) and keep your back in a natural position, neither collapsing nor arching. Slowly lift your knee to the side, swinging your hips to push your leg outward from your torso. Practicing running starts is also effective. In addition to exercising the buttocks muscles, the running start can also exercise the shoulders, hips and core muscles. If you want to burn fat and build muscle, do the quick start style! Action essentials: Use your abdominal muscles to protect your lower back. Keep your fingers open and protect your wrists. The gym has a variety of equipment that can exercise both the buttocks and the heart and lungs: stair climbing machines and elliptical machines are good choices. In-line skating and spinning bikes can also do the trick. When exercising on a treadmill, you can choose a slope of 5%-7% to increase the intensity of your exercise. Exercise your gluteus maximus to work on your butt. If you think a bigger butt is better, then give your butt muscles a stronger workout. Turn up the resistance on your spinning bike or cardio machine. When training for physical fitness, increase the weight, do more repetitions, and reduce the rest intervals between exercises. In addition, a high-protein diet is also important for increasing muscle mass.

Eating less would also be the preferred method of fitness and weight loss. Eating healthier and trying to reduce bloated buttocks through exercise can only make the buttocks firmer. If you want to make it look better, you should pay attention to changing your diet and control your intake while burning more calories. This will reduce the fat pad on the buttocks muscles and make the buttocks firmer and more beautiful.

Modify the hip shape and dress selectively with pants to modify the hip shape. This is the last step in body shaping: change the dressing style. Forget the carrot pants and leggings that were popular in the 1980s. The crotch-emphasizing design makes you look like an ice cream cone with a big, round upper body. Bootcut and flared jeans balance the look of the hips and buttocks, making you look slimmer. Long trouser legs make your legs look longer and your hips appear smaller. The visual effect of the back pockets of your pants should not be ignored. Extra long back pockets will make your buttocks look flat and sagging, covering up all the good results you have achieved in the gym. Alternatively, choose pencil pants or leggings to accentuate your curves and make the back of the pants fit better.