Women's buttocks are big, round and perky

The perfect butt is the dream of all women. A flat butt does not look good in pants, while a nice butt looks very beautiful in pants. To have a perfect butt, we need to do regular exercises to achieve the desired effect. So how do women train to have a big, round and perky butt?

1. How can girls develop beautiful buttocks?

1. Stretch your hamstrings/gluteus/back muscles

Straighten your left leg and bring the sole of your left leg close to the inside of your left leg. Flex and extend your right leg, engaging your right quadriceps. Stretch your left leg, maintain this position, and take 5 to 10 deep breaths. Releases stress on head and neck.

2. Perch on the ground and rotate your spine

Then, in a hamstring/gluteus/back stretch, place your left hand behind you and stand as straight as possible. Place your right hand on either side of your right knee. Turn your spine to the right. Note: Pull your belly button toward your spine, then begin to rotate your body from the bottom of your abdomen all the way to your head. Maintain this posture, inhale 5 to 10 times, and then switch to the other side of the body.

3. Frog pose, stretching the groin

I use this stretching technique to help golfers and shot putters. The key to stretching your muscles is to regulate your inhalation. As your body "sinks" lower with each breath, imagine all the anxiety leaving you. Maintain this posture for one minute.

4. Lie flat and rotate your spine

Lie flat on a fitness mat, cross your left leg over your left foot, and bend and stretch your arms so that they are perpendicular to your body. Move your lower body to the left. Be careful not to let your left arm leave the floor at this time.

2. The best way to do weighted squats to get a nice butt

One reason why weighted squats are controversial is that incorrect posture not only fails to achieve the actual effect of exercise, but will damage muscle groups, especially the knee joints. Therefore, it is very important to master the standard squat posture.

Stand up, hold your head high and chest out, keep your upper body straight, and stretch it forward slightly; place your feet shoulder-width apart, do not bend your waist, keep your feet parallel, and your heels facing forward; your feet can also be separated at a certain angle, about 60 degrees, but keep the position of your knees consistent with that of your heels when squatting. The body slowly squats down until the angle between the thigh and calf is greater than 90 degrees, but do not relax too much, about 70-80 degrees is enough; then push up the front of the thigh root until it is straight. When squatting, try not to let your knees go beyond your heels; keep your knees forward from beginning to end, in the same position as your heels, do not turn inward, and do not shake; when exerting force, purposefully let your buttocks exert force first; maintain a constant speed throughout the whole process, and do not speed up.