Girls' fitness exercises for buttocks

In our lives, many women put too much effort into training a perky butt. They use all kinds of fitness equipment in the gym. In fact, most of the training in the gym is guided by a coach, which is more convenient and can see the effect in a short time. However, if you train at home, you must master the training methods. So what are the fitness exercises for girls to train their buttocks?

Exercise 1: Barbell Squat

The squat is the king of glute exercises. The saying that there is no squat without a perky butt has been around for a long time

Action process

1. Place your feet shoulder-width apart, or slightly wider than shoulder-width apart (there are also very wide squat styles).

2. Keep your back (spine) straight, do not arch or sag excessively;

3. The correct starting sequence is to bend your knees and squat while bending your hips and sitting back! Keep your abdominal and back muscles contracted to keep your torso straight! When you stand up, stretch your hips and knees at the same time, and push the weight up in a straight line

Squat with your legs parallel to the ground. (Controversial, it is recommended to squat as low as possible)

4. Keep your chest up and look straight ahead or down, keep your neck and spine at a normal angle, and do not lean forward too much. (In order to keep the center of gravity, beginners often lean their upper body too far forward. The basic principle is to keep the center of gravity straight up and down.)

5. Use the strength of your gluteal muscles and legs to lift the weight upwards, and the strength of the remaining abdominal muscles, back muscles, shoulders, and calves is only used to stabilize the body.

6. Knees and toes in the same direction

Exercise 2: Barbell Hip Bridge

This is a great exercise that will get your butt burning!

1. With your shoulder blades resting on the bench, place the barbell above your ilium, bend your knees to 90 degrees, place your feet flat on the mat, and hold the barbell firmly with both hands, with a grip that is approximately the same as or slightly wider than your shoulders.

2. Hold the barbell with both hands and straighten your back. Contract your hips and stretch your hip joints upward to make your body in a straight line. Pause at the highest point, squeeze your hips, and then slowly return to the original position.