lie on one's back

Hands can be placed on both sides of the body, but many novices will unconsciously push up with their hands, so they can cross their hands on their chests like house girls.

With shoulders and feet as fulcrums, pay attention to tightening the abdomen and buttocks, and lift your body upward until it is in a straight line. Don't push it too high.

Be sure to tighten your hips and imagine how to draw a credit card with your hips. If it is still difficult to exert force with the hips, you can stand on tiptoe and take the heel as the fulcrum to reduce the force on the front side of the thigh and focus on the hips.

2. Squat:

Stand up straight and keep parallel.

Keep your upper body straight and squat down as much as possible until your thighs are parallel to the ground. When squatting and getting up, pay attention to the strength of the buttocks and have a sense of clamping;

It doesn't matter if you can't squat down. You can reach up diagonally to keep your balance like a house girl. If you still can't squat, you don't have to squat hard, just go to the maximum you can bear. Keep practicing several times, and it will become more and more standard;

When doing squats, be sure to pay attention to the direction of your knees and toes, and don't keep shaking your body, otherwise your knees will be easily injured. Many people are always afraid of falling backwards when squatting. At this time, you can practice in front of the sofa from the beginning to reduce the fear of falling.

3. Bulgaria Squat:

One-leg bending

The first two movements are aimed at the gluteus maximus. Exercising gluteus maximus will make our ass look fat-free, but in order to make our ass feel upturned, we must stimulate the gluteus medius deeper.

Bulgarian squat increases the burden on one hip and can stimulate the gluteus medius muscle more effectively. When we do this action, the feeling of the buttocks will be very strong;

If you feel that the feeling of the buttocks is not big enough, you can try to move the supporting legs forward, and the knees should not exceed the toes when squatting, so as to reduce the stress on the front side of the thigh and increase the stimulation to the buttocks.

4. Hip stretching:

Lateral stretching

Everyone should pay attention to the actions of the house girl. The chest should be like the front legs, while the knees and the whole body should be relaxed, and feel the feeling that our hips are stretched. Don't underestimate the step of stretching. After exercise, we need enough stretching to relax our muscles and make our hips more stylish.

Do 3 groups for each of the above actions, and rest for 30 seconds between each group. Do 8- 12 times in each group, depending on your own situation. Do two groups of stretching exercises for 30 seconds each. If you feel pain and burning sensation in your hips during exercise or on the second day of exercise, this is very normal. Practice a few more times and you will soon get used to it.

The above is to increase the muscles and shape of the buttocks through exercise. If you have special needs and want to enrich your buttocks quickly, you can enrich your buttocks through autologous fat. If you still don't understand, you can ask me I hope I can help you.