How to train a woman's buttocks

With the continuous development of feminism, many women have long abandoned their previous aesthetic standards for body shape and are more focused on the development of self-appreciation. Therefore, the perfect figure with a protruding front and a curved back has become more and more the ideal development figure for women. However, the difference in innate genes between Asian women and European and American women makes it more difficult for Asian women to be born with a perfect buttocks. So, how should we exercise to have the ideal perfect buttocks?

First, you need to understand the muscle structure of the buttocks

Understanding the distribution of muscle structure can help you use strength better and utilize muscle groups correctly. So as to achieve the purpose of fitness.

For girls, focus on the gluteus maximus to strengthen the muscles and reduce fat accumulation. And exercise the biceps femoris to lengthen the entire thigh, so that the buttocks and thighs can have a perfect range, so that you will naturally have a round and perky butt.

Shallow squat with legs together

Bring your legs together, leaving a fist's distance between them. Place your hands naturally in front of your chest and sit back as if you were sitting on a stool. Pay attention to inhaling when you squat down and exhaling when you lift up. Complete one between one inhalation and one exhalation.

Do 30 each time, two sets.

Open-leg squat

Open your legs and sit down as far as you can. This is the standard way to do a squat. It can exercise large muscle groups very well and is a must-do item for those who want to lose weight or exercise.

Do two sets of 30 each time.

Note: Deep squats are not suitable for overweight people, shallow squats are sufficient.

Lunge Exercise

This is also very simple and is often done as a warm-up before exercise. Take one foot half a step forward and bend it to 90 degrees, not going beyond the toes; press the other foot's knee down to the ground at 90 degrees. Do 40 at a time, and do 3 sets.

Note that you should alternate between left and right feet.

Back leg lift

This movement can be performed while standing, or as shown in the picture, as a ground exercise. The main thing is to lift your legs backwards as high as you can.

Pay attention to using the strength of your waist and hips to control your balance. You should feel the pulling sensation on the inner thighs and buttocks to do it correctly.

Do 40 each time, 3 sets.

Hip Bridge

This is also a common and recognized effective method. Lie flat on the ground, bend your legs, and use the strength of your hips to lift your waist. Note that the force is applied on the hips. Do 30 reps each time, 3 sets.

The best thing about this exercise is that it only exercises the buttocks and waistline without making your legs thick.

Persistence and persistence

All sports require persistence and continuity as a basis, otherwise they will not be successful. As long as you stick to the above actions once each time, you will definitely see results within two months.

Also, you need to pay attention to your diet and avoid overeating or eating greasy or oily food.

Precautions

1. Do stretching exercises before doing extensive exercise.

2. All programs related to health and weight loss require persistence. Without persistence, there will be no success.