Nowadays, people attach great importance to their bodies. For example, girls want to have a protruding and backward figure, and everyone wants to have a butt. If you want to have an ass, you must first adjust your diet and improve your living habits. For example, don't sit for a long time, and then exercise regularly, which is essential. The best way is to go to the gym and exercise with some equipment. Here are the basic movements of hip exercises in the gym.

Ways to practice ass in the gym:

The first action, dumbbell squat

Hang your feet, hold a proper amount of dumbbells, and do squat training, so that you can completely stretch the gluteus maximus, shape it better, and make your hips fuller.

The second action is to stand upright on one foot and lift your legs with weight.

The third action, supine weight-bearing hip bridge

People with strong core strength can use weight-bearing barbells to make hip bridges, which can not only exercise hip muscles, but also exercise core strength.

The fourth action, kneeling on one foot and kicking.

The fifth action, the equipment squats and legs are separated.

The sixth action, Smith's weight-bearing squat.

In the seventh movement, Smith squats with a heavy arrow.

The eighth movement, Smith's weight-bearing one-legged squat.

Hip lifting without fitness equipment

Flat lifts and squats

If you don't want to go to the gym, friends can practice hip lifting with flat lifts and squats. This is the simplest and most effective method. Squats with flat arms can only exercise hip muscles and make them more elastic. It is recommended to do 50 at a time.

Two scorpions wagged their tails.

This scorpion wags its tail very simply. First of all, it knelt on the ground and supported the ground with both hands. Then lift your legs and let them grow up. It's best to get as close to your hips as possible. This exercise can make your hips more stiff. Remember to switch legs and do fifty at a time.

Lift your leg after three times.

This back leg lift is similar to the scorpion tail swing. It's the same as kneeling on the ground with your hands on the ground. Alternately do back leg lifts with your legs and lift your legs to the limit. Remember to pause for five seconds. This action can tighten the hip muscles and make the muscles fuller and firmer. Just do fifty at a time.

Half squat with load

Squats with loads are common in gyms. You need to hold two dumbbells with the same weight in both hands without using a lot of equipment, which will increase the pressure on your hips. Persisting in practicing for a period of time can not only make the buttocks become more warped, but also bring shaping effect to the buttocks. It is recommended to stick to it for ten minutes at a time.