Peach buttocks exercise method

Peach buttocks are a relatively good-looking buttock shape, and it is also a type of buttock shape that many people who are dissatisfied with their own buttock shape want. Of course, if you want to have a nice peach butt, you need to keep exercising. In addition to persistence, the method of exercise is also very important. So, what are the exercises for peach buttocks? Here are some simple and effective methods for you!

1. High Leg Raise

Some people mistakenly believe that high leg raising can only slim down the legs. In fact, high leg raising is very effective. It can reduce the belly, slim down the legs, and also can practice butt lift... Action: Straighten the upper body and right leg, bend the left knee, stretch the foot and lift it up, try to make the thigh touch the belly and then put it down. Stand with your left leg straight and your right leg raised. Repeat 20 times alternating between feet. The speed of raising your legs high should be slow at first and then fast. Metaphorically speaking, it is best to start at walking speed and then at running speed.

2. Kneeling Leg Raise

Use your palms and elbows to support your body, kneel on your knees, keep your legs together, and look forward. When lifting your left leg, tighten your toes, stretch your spine and abdomen, keep your head and chest up, push your left leg upward, feel the stretch throughout your body, and tighten your buttocks. Repeat 20 times alternating legs. Method of lifting both ends: Start in prone position, lift your hands up, spread your legs and knees shoulder-width apart, put your toes together, lift your upper and lower body simultaneously, then return to prone position, repeat 10 times.

3. Bridge Pose Variations

Note the key points: Lie on your back with your knees bent, your heels close to your buttocks, your legs shoulder-width apart, your palms facing down on both sides of your body, exhale, squeeze your buttocks and push your hips upward, keeping your hips stable, lift one leg up with your toes pointing to the ceiling, and practice alternately. Four sets at a time, 10-15 times each set.

4. Leg squats

Note the key points: Stretch your arms forward, look forward, exhale and squat with your legs, sit your buttocks backward and downward, and do not let your knees exceed your toes. Inhale and slowly stand up straight, push the ground with your feet, put your center of gravity on your heels, and tighten your buttocks. 4 sets at a time, 15-20 times each set.

5. TRX Single Leg Squat

Note the key points: hold the TRX handles with both hands, straighten your back, open your legs to shoulder width, lift your left leg, put your center of gravity on the heel of your right foot, exhale, bend your right leg, push your hips back and down, and don't let your knee go beyond your toes. Inhale and slowly stand up, push the ground with your right foot, tighten your hips, and do the same on the other side. 4 sets at a time, 15-20 times each set.