What are some simple ways to train your buttocks?

How to train a perfect buttocks is what I believe all women want to know, because having a buttocks means that the figure can become more curvy. However, in addition to having this innate condition, the methods of training buttocks after birth should not be ignored. The following article introduces several methods of training buttocks in daily life. They are not only simple but also easy to stick to, and the effect can be easily achieved.

1. Lying down and kicking your feet

Lie flat on the ground, put your feet together, lift them vertically upwards, and bend them to 90 degrees. Place your hands naturally on both sides of the body in a ready position. Keep your upper body and right foot in a ready position, and lower your right foot slightly. Keeping your upper body still, lift your right foot up to the ready position while lowering your left foot slightly. Do this movement on the left and right as a set, and repeat 20 sets.

2.

Sit at 1/3 of the chair, keep your body straight and your legs vertical. Use the strength of your legs to lift your hips up, hold this position for 15 seconds, then slowly sit down.

3. Doggy Style

Place your hands as wide as your shoulders, support your body with your palms, and kneel on the ground with your feet as wide as your pelvis. When viewed from the side, your calves and thighs, upper body and thighs, and upper body and hands are all at 90 degrees. Push your upper body upwards and slowly lower your head, so that your body is in the shape of an arch.

4. Lie flat on your back and lift your hips

Lie flat on the bed with your legs straight and together, and your hands placed on your lower hips. Use the strength of your arms to lift your buttocks from bottom to top with the palms of your hands until your buttocks feel slightly warm, then apply an ice towel to your buttocks for 15 seconds.

5. Tiptoe side kick

In your spare time, you can try to lift your heels up high with your toes touching the ground. Use the strength of your legs to kick your left leg outward. Then slowly retract it and practice the movement with your right leg, repeating this cycle.

6. Sit and hold your abdomen

Sit upright with your abdomen tucked in, your feet spread as wide as your pelvis and bent to 90 degrees, and your arms straight out in front of you and raised to shoulder height. Keep your hands at shoulder height, bend your upper body slightly and slowly lean backward so that your upper body is in a C shape. Take a deep breath and hold this position for 5 seconds. Keeping your hands still, slowly lean forward. Repeat this pose 15 times.