The word "tight and upturned" is what women like most

I believe that white-collar workers in modern society have a common worry - "office buttocks". Due to sitting in the office for a long time, my body shape has become deformed, fat has accumulated on the buttocks, and the originally perfect buttocks have become flat "pear-shaped buttocks"; when I put on clothes, I no longer have the original curves and I have lost my confidence. Are you all troubled by this? Don’t worry, today I will recommend you some effective ways to lift your buttocks to help you restore your perfect curves and regain your confidence.

The first move: squat in the air

The main movement of "squatting" is an indispensable part of hip training. Squats directly engage the gluteal muscles, and if you perform the exercise with weights in your hands, you can build stronger muscle tissue. The key to completing the movement is to maintain your center of gravity.

Action essentials: Stand with your feet shoulder-width apart. Slowly lower your hips, imagining that you are sitting on an invisible chair, then return to a standing position. Make sure your knees do not extend past your toes. Keep your torso tight and your back straight. Do this exercise 3 sets each time, 15 times in each set, and try to do each exercise 3 times a week. Help you to effectively train your buttocks.

Step 2: Front lunge

This movement not only shapes the buttocks and adjusts the thigh and calf muscles, but also consumes a lot of calories.

Action essentials: Stand with your feet apart, hips spread, and take a big step forward with one foot. Slowly lower your body, bend your knees, and return to standing position. When you're done, repeat with your other foot. Do not bend your knees more than 90 degrees, the front knee is supported by the ankle, and the back knee should not touch the ground.

Step 3: Reverse lunge

When doing reverse lunges, your gluteal muscles will be more engaged and you can add variety to the movement. Lunges can also improve the flexibility of the hips and the stability of the body's center of gravity after long periods of sitting.

Action essentials: Same as forward lunge, but step backwards. Remember not to extend your front knee past your toes as it bends.

Step 4: Side lunge

The side lunge targets the outer hip and gluteal muscles and tones the inner thigh.

Action essentials: Spread your legs widely to the sides of your body and bend one knee to the side and forward. Keep your shins underneath your bent knees and perpendicular to the ground. If your legs are too wide, bend your knees toward your feet and step back a little. When doing the exercise, the body should be slightly tilted to the side, but the shoulders should not exceed the corresponding position of the knees to avoid injury; at the same time, the hands should make appropriate movements to maintain balance.

Fifth move: Leg lifts assisted by a fitness ball

Place the ball roughly at your stomach level, lie on the ball, support yourself with your hands and lift your legs. Leg raises on a ball not only work your glutes, but they also tone your shoulders and abs. As you get stronger, try lifting both legs on the ball at the same time—this move is more challenging and will tone your butt even more.

Action essentials: Keep your abdominal muscles tight, back flat, and tighten your buttocks muscles when lifting your legs. For beginners, don't lift it too high, a few centimeters is enough. Also, be careful not to strain your lower back muscles.

Tip 6: Use your body to build a bridge

This exercise is very classic and is very effective in exercising the buttocks muscles. It can also exercise the leg ligaments and hips.

Action essentials: Lie flat first, then slowly lift your back, bend your knees, open your feet as wide as your hips, and support your body. When lifting your back, start at your tailbone and slowly lift your spine off the floor, one vertebra at a time (Editor's note: my yoga instructor says this too, but I think this only exists in my imagination), while tightening your butt muscles and tightening your hamstrings. When your shoulders and knees form a straight line, hold for a moment and slowly lie back down on the ground.