Since most people nowadays sit in front of the computer and work for a long time, this will cause their buttocks to gradually become very flat. Flat buttocks make you lose your femininity. Many girls want to improve their buttocks genes through acquired exercise. So do you know what are the exercises for women to improve their buttocks? Let’s go take a look below!
Glute Bridge
strong>The most obvious focus of girls’ fitness is always on their buttocks. We can see that many fitness girls generally have beautiful buttocks. The function of the glute bridge is to target the upper side of our hips more accurately, making our hips more upright, thereby quickly changing our body shape. At the same time, this action also has the effect of stretching the spine and lumbar vertebrae. If you have mild posture problems such as anterior pelvic tilt, you can use the glute bridge to solve it. When doing the glute bridge, you should pay attention to using the strength of the buttocks to push the hips up instead of relying on the strength of the waist to push the body up. The amplitude does not need to be too large.
Elastic Band Half Squat Move left and right
If we want our buttocks to become rounder, we must target the outer buttock muscles in a targeted manner. For example, if some girls have shriveled up on both sides of their buttocks, they can use elastic bands to half-squat and move left and right for targeted training. Moving the elastic band half-squat left and right can also shape the leg shape. If we have fat on the outside of the thigh, moving the elastic band half-squat left and right can stimulate the thigh abductor muscles, lift the thigh and leg shape, and avoid fat congestion.
When doing this movement, a common mistake is to use your feet to explore. This should be avoided as much as possible. Try to keep your calves vertical to the ground, and then use your hip strength to open your hips and move. At the same time weThe range of the squat does not need to be too large. If the range of the squat is too large, the burden will be transferred to the thighs. A half-squat at a 45-degree angle is enough.
Kneeling Squat
Without squats, there is no buttocks, but squatting may not necessarily raise the buttocks when doing it. Some people do it because I couldn't achieve the standard hip flexion, so in the end I only had thick legs and no buttocks. The effect of the kneeling squat is to force the player to bend their hips to exert force. Because the process of knee bending is cut off, it is more targeted to the hips. When squatting in a kneeling position, the buttocks should be sat as far back as possible, just like a normal squat, and the lower back should be kept straight. This can prevent our lumbar spine from being injured. In fact, the kneeling squat is an action that many fitness girls often practice, and it will indeed have a huge impact on the figure.