How to train your butt without getting thick legs

The proportion of Asian women with naturally perky buttocks is very small, and they tend to have flat bodies. For Asian women, developing a perky butt requires perseverance and is very difficult. What's even more sad is that instead of developing a perky butt, their thighs become thicker. In fact, this is often caused by incorrect exercise posture. Let us learn how to train our buttocks without getting thick legs.

Do moderate aerobic exercise to reduce body fat ratio. In the early stages of exercise, we need to do aerobic exercise to lose excess fat and tighten muscles. For some people, lines like a vest line will appear without even doing strength training. If you are running, pay attention to your running posture, extend your hips and use your buttocks and thighs to drive your calves.

Activate your glutes. Learn to use your hips to generate power and do some activation training in the early stages. For example, hip bridge, lunge, small swallow flying, leaning over with straight legs and bent legs and hip extension, standing back leg raise, all strengthen the buttocks and back of the thighs. I personally do not recommend deep squats. If you don’t master them well, the front of your thighs will protrude and affect your appearance.

Friends who exercise in the gym can make full use of the elliptical machine. The correct use of the elliptical machine can do wonders for training a perky butt.

Perform yoga exercises regularly and feel the power of the hips and legs in static movements. Many of the movements that require the use of the legs and buttocks are long-lasting and are very helpful in strengthening the hip and leg strength.

You can climb the stairs normally with big strides. When you take two or three steps at a time, you will feel the force in your buttocks. Over time, after the hips are activated and strengthened, you will be able to find the correct posture to use your hips to exert force when walking and bending over in daily life, entering a virtuous circle.

When exercising, avoid high-intensity leg exercises, especially for the front of the thighs. Because in our daily habits we are more likely to use the front of the thigh rather than the back and buttocks. While training your buttocks, you can also do some leg slimming exercises, using your buttocks to generate power. The leg slimming training launched by Keep is a good reference.

Precautions

Stretch fully before and after exercise to make the lines smoother and more beautiful.