Fitness experts say that there are three conditions for a beautiful buttock: a: the buttock must be strong, and it cannot be shaken too much, which means that the beautiful buttock is both upturned and strong; B: The size of the whole hip should be balanced and match the proportion of the body. If it's not big, that's good. If it is too small, it will definitely fail. C: Protrusion and backward tilting are one of the first conditions for evaluating beautiful buttocks. When you walk and turn around, it looks good.
1) Kneel and lift your legs
Put your knees and hands on the mat, breathe naturally and look straight into your eyes. Lift one leg backward and upward, and hold it for 3~5 seconds after reaching the apex. Pay attention to the toe collapse straight, and repeat the exercises with your legs. Note: The lifted leg can be bent or straight.
2) Stand up and swing your legs.
Feet apart, shoulder width apart. Keep your upper body chest out and abdomen in, then slowly raise your right leg to the right rear, then exhale until your hips and thighs tighten, and then slowly return to your original position (inhale), but don't touch the ground with your feet. Note: Don't lean forward too much. Do this round trip 15 times, and then do it with the left leg. When the left and right legs are finished, it is 1 group, * * * do 3 groups, and rest between groups 1 minute.
3) Sit and lift your hips.
Sit on the floor with your legs together and straight. Put your hands behind your hips and keep your body straight up. Keep this position for as long as possible. You can obviously feel the muscles of your hips exerting force. Then slowly return to the sitting position. Repeat this action for 3 times in each group, 15 times.
4) Straight leg back lift
Lie prone on the stool, grab the side of the stool, put your legs together, pull your legs up with the gluteus maximus, and then control the falling speed of your legs with the gluteus maximus, and slowly return to the toe close to the ground. Keep practicing.