Generally, the focus of male fitness is the muscles of the upper body, and the lower body doesn't care at all. But men who know how to exercise know that it is the real charm to combine up and down. Think about it, you think that a woman with a hip is enchanting, and a man with a hip is simply handsome.

You should master the ways and means of practicing ass-lifting. First, you can do squats to practice. For men who have just started fitness, you can squat with your own weight first, and don't squat with your own weight at once. Your body can't stand it. Pay attention to the correct way to do self-weight squats. Keep your feet shoulder-width apart and keep your eyes on the front. Don't dangle.

If the practice is in place, you can squat with a little weight. However, it should be noted that the hips must exert strength, otherwise the knee joint will be damaged. Practice like this for a few months, you will see some effect, but all that matters is persistence, and persistence in exercise can make obvious changes.

Secondly, leg press-style squats can be performed. Raise the dumbbell with both hands, then separate the front and rear feet by about one meter, keep your feet still and squat down. However, this method requires higher strength. People who have just started fitness should do it step by step, not in a hurry, or they will hurt their muscles.

Finally, you can increase your gluteal muscles by bouncing. This action is relatively simple and can be done anytime and anywhere. When you are free, you can jump. If this movement is practiced well, it will also help squat. If you practice more, your hips will be stronger, so you don't have to work hard to do squat exercises.

Fitness should be gradual, not too hard at once, but moderate.